•   720 Tahoe Street #C  •   Reno, Nevada 89509  •  775 881-7848   •  
the yoga center reno
Daily Practice
 

Computer Chair Yoga

Kathy Randolph - yogini

With Kathy Randolph

 

The following exercises are great to do in a chair or anywhere! Yoga is a personal experience and is ALWAYS supposed to feel good, if it hurts don't do it! Yoga exercises and breathing techniques performed correctly and consistently will relax the body as well as the mind and create vitality, flexibility, well being, and provide firm muscles, healthy skin, good posture and coordination. So remember, breathe, relax into the pose and make sure to do the exercises on both sides to keep the body balanced.

 

 

Seated Half Moon
Standing Half Moon
Rotation

seated half moon

Side Stretch: place left hand on base of chair and bring right arm over head while pointing the hand, emphasis is on bending at the waist and stretching the arm. This will open up the ribs. Other side.

standing half moon

Same as the seated version. Emphasis is on bending at the waist and stretching the arms. This will open up the ribs. Other side.

 

 

rotation

Twist: place right hand on arm rest, rotate to the left and grab back of chair. This is a great stretch to release the muscles along the spine and it just feels wonderful! Other side.

Circle of Joy
circle of joy 1

1. Interlace and stretch fingers so that the palms are flat. EXHALE- arms in front...

circle of joy 2

2. While keeping palms flat, INHALE- arms overhead, stretch up through the torso and arms...

circle of joy 3

3. EXHALE- release arms overhead, clasp behind back. INHALE- straighten arms, this will open up the chest. EXHALE- lean forward as far as you can comfortably and possibly lift arms, this will release shoulder muscles...

4. INHALE- release and sit up.

 

 

Neck Stretch

neck stretch

INHALE using right arm, reach over head and grasp the boney protrusion under the ear. Turn head downward to look in your lap. EXHALE and gently stretch the neck muscle to the right. Other side.

 

 

Standing Circle of Joy
standing circle of joy 2
standing circle of joy 3

Same as seated version. Don't forget to BREATHE! EXHALE - arms in front... INHALE - arms overhead...EXHALE - release arms overhead, clasp behind back. INHALE - straighten arms, this will open up the chest. EXHALE - lean forward.

 

 

Spine Rotation
spine rotation
spine rotation 2

If you have a little extra room this will open the hips and stretch the spine. Lay down with knees bent, INHALE place right leg over left, EXHALE lower legs to the floor to the right using right leg as leverage to stretch the left and relax. INHALE bring legs back to center, EXHALE lower legs to the floor to the left and relax. INHALE back to center. Now repeat with left leg over right!

 

 

Any questions? Comments? Any exercises you would like to see? Kathy

 

tyc reno