Chair Pose - Ramblers' Stretch of the Month

Chair Pose - Ramblers' Stretch of the Month



We host Stretch of the Month, in our joy-filled global Facebook Group, where we share our Rambles and much more - including Just Jill advice column, Question Time and more! This challenge, if you choose to accept it, is to do a Chair Pose every day for 30 days! 

When incorporated into daily life, the Chair Pose incorporates full-body stretching, strengthening, and lengthening from the fingers to the toes. Focusing on lengthening the spine and opening the shoulders and chest enhances flexibility and improves breathing.

Balance and focus go hand in hand, so staying focused plays a key role.

Benefits of Chair Pose

  • Strengthens the front and inner thighs
  • Strengthens hip flexors and activates glutes
  • Stretches and strengthens calves
  • Stretches and improves range of motion in ankles
  • Strengthen the abdominals and lower back
  • Lengthening of the spine
  • Allows for opening and stretching of the chest and shoulders

Instructions for Chair Pose

  • Starting by standing tall with hands down by your side. (Mountain pose)
  • Exhale as you bend your knees and move your hips back as if sitting on a chair 6 inches behind you. 
  • Draw your lower abdomen in and up to support your lower back.
  • Send your hips back rather than your knees forward so that you can still see your toes.
  • Inhale as you raise your arms up around your ears and soften your shoulders.
  • Keep reaching higher while sitting lower for 5 to 10 breaths.
  • To come back into standing, exhale as you press your feet down to straighten your legs and then bring your arms down to your sides.

Modifications

If you have discomfort in your shoulders or neck, bring your arms wider apart and/or lower. They can be pointing straight out in front of you or down to the floor.

Alternatively you could bend the elbows and point the fingertips upwards.

Chair Pose While Rambling

Chair Pose can be done while out Rambling or as part of your exercise routine. 

Rambler Stretches are simple exercises that enhance strength, balance, and flexibilityall crucial elements as we age. They are also activities you can seamlessly integrate into your Rambles, stopping to take a moment to breathe, stretch, and fortify your strength.

We hope you continue to practice them and make them a part of your daily routine.

It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.

READ MORE > Ramblers' Stretch of the Month


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