Chair Yoga For Adult's

Short Description about chair yoga
Chair yoga is a gentle form of yoga that can be done while seated in a chair. It's a great way to improve flexibility, strength, and relaxation without needing to get on the floor. Here's a step-by-step short description of how to practice chair yoga:

Step 1: Find a Suitable Chair
- Choose a sturdy chair without arms. Make sure it's comfortable and allows you to sit with your feet flat on the floor.

Step 2: Sit Comfortably
- Sit up straight in the chair with your back supported. Keep your feet hip-width apart and flat on the ground. Relax your hands on your knees or in your lap.

Step 3: Breathing
- Start with deep breathing. Inhale deeply through your nose, allowing your abdomen to expand. Exhale slowly through your mouth. Repeat this for a few breaths to center yourself.

Step 4: Neck Stretch
- Gently drop your right ear toward your right shoulder. Hold for a few breaths, feeling the stretch on the left side of your neck. Switch sides and repeat.

### Step 5: Shoulder Rolls
- Roll your shoulders up toward your ears and then back down. Repeat this for several rounds to release tension.

Step 6: Seated Cat-Cow Stretch
- Place your hands on your knees. Inhale as you arch your back and look up (Cow). Exhale as you round your back and tuck your chin (Cat). Repeat this several times.

Step 7: Seated Forward Bend
- Inhale and raise your arms overhead. Exhale as you bend forward from your hips, reaching toward your feet or the floor. Hold for a few breaths.

Step 8: Seated Twist
- Place your right hand on the back of the chair and twist your torso to the right, looking over your shoulder. Hold for a few breaths and then switch sides.

Step 9: Ankle and Wrist Rolls
- While seated, lift one foot and roll your ankle in circles. Do this for both ankles. Then, extend your arms and roll your wrists in circles.

Step 10: Closing
- Sit back in your chair, take a few deep breaths, and bring your hands to your heart center. Express gratitude for your practice.

Chair yoga is accessible for people of all ages and abilities, making it a fantastic way to incorporate movement and mindfulness into your day. Enjoy your practice!