Posted by on 5/3/2021 to Let's Talk Yoga!
The Quick & Easy: 10-Minute Chair Routine to Get Your Day Started!
Are you looking for a 10-minute chair yoga routine to get your day started with some fresh positive energy and a nice stretch for your body (and your mind!)? Keep reading this article and you will learn how to follow a quick and easy routine! If you are new to yoga, don’t worry! This sequence is absolutely suitable for yogis of all levels! This 10-minute chair yoga routine involves some breathing exercise to set the intentions for your day while getting started mindfully and absolutely relaxed and focused! Besides that you are going to start moving your body gently and slowly so it can wake up at its own pace! You only need a chair and 10 minutes of your time! Let’s do this!
10-minute chair yoga routine
For your breathing practices, sit on the chair with your back straight and rest your feet firmly on the floor.
Close your eyes and place your hands on your thighs;
inhale with diaphragmatic breathing for 4 seconds;
hold your breath for 4 seconds;
exhale through your mouth for 4 seconds;
pause for 4 seconds;
inhale again recreating the whole sequence at least 5-6 times.
Alternating nostril breathing
Place your left hand on your thigh;
with the right hand, place the index and middle fingers on the forehead, in the space between the two eyebrows and place the thumb on the right nostril and the ring finger on the left nostril;
inhale from the right nostril for a few seconds, closing the left nostril with the ring finger;
hold your breath for 4 seconds and then blocking the right nostril with your thumb, exhale from the left nostril that you left free from the ring finger;
do the same reverse procedure: inhale from the left nostril blocking the right, hold for a few seconds and then exhale from the right nostril blocking the left;
go on alternating your breathing for a few minutes.
Torsion of the vertebral column
Sit comfortably in the chair, placing your feet firmly on the ground;
take a deep inhalation;
as you exhale, gently rotate your torso to the right by turning your head, placing your left hand on the right knee and your right hand on the back of the chair
hold the twist for 3-4 breaths and then gently return to the starting position;
at this point do your twist on the left side: inhale and then exhale gently rotate your torso and head to the left, placing your right hand on your left knee and your left hand on the back of the chair;
hold this position for 3-4 breaths and then return to the starting position;
proceed alternating the 2 rotations for at least 2-3 minutes.
Stretching for the ankles
Among the seated yoga positions, we can do some simple stretching exercises to stretch the muscles, in particular we propose 2.
Get comfortable in the chair with your back straight and leaned back;
put your feet on the floor and if the chair is too high, help yourself with the yoga supports;
place your hands on your thighs;
as you inhale through your nose, point your toes on the floor (or blocks) and lift your heels as high as possible;
exhale and lower your heels;
repeat the sequence for at least ten breaths.
Circles with the ankle
Sit well with your back straight and resting on the backrest and your feet firmly on the ground;
raise your right leg, without exaggerating, place it on the other leg and start to rotate the ankle clockwise for at least 5 times, stop and make another 5 rotations counterclockwise;
put your feet back on the ground and lift your left leg, repeating the rotation with the left ankle first in one direction and then in the other;
return the leg to the starting position and take a few breaths to rest;
when you feel ready, lift your right leg by doing and resume with the rotations of the ankle, and then switch to the other leg. Do this for at least 3 times per leg.
Rag Doll Yoga Position
This position is called the rag doll because you will stretch and relax your neck, shoulders and back going to bend forward, in the classic position of the rag doll. Here's how to do it.
As a starting position this time, we sit down keeping the back very straight and the legs slightly apart, a little wider than the hips;
at this point lean forward little by little, letting yourself fall and relaxing your shoulders, head and arms that you will let dangle;
bend as much as you can but without forcing the position and in the meantime continue to inhale and atone deeply;
hold the position for a few breaths and then slowly begin to rise with the back vertebra after vertebra, leaving the head for last;
take a few breaths while sitting, and then repeat 3 times.
And here you have the best 10-minute chair yoga routine to start your day! Namaste