Simple Standing Yoga Stretches With a Chair ~ Advice For Health

For these chair stretches you are going to stand. You can use a sturdy straight backed chair without arms for support, balance, and maneuverability.

Step One: I suggest that you push the front of the chair against a wall for extra stability

(Hamstring / calf stretch)

Step Two: So that we are on the same page; stand behind the chair back for a moment, facing the chair and wall. Now move to the right side of the chair seat Turn and face the seat.

Step Three: Hold onto the back of the chair with your left hand so that you can put your right foot and leg out and onto the chair seat. Curl your toes back towards your leg. Lean over the chair. Make sure that you bend the leg that you're standing on. And stretch your right arm straight out over your leg on the chair seat. Hold the pose for five seconds; breathe in and out through your nose as best you can. Release. Move your leg from the chair seat.

Step Four: (We are going to switch sides.) Move around the back of the chair, until you are facing the chair seat on the other side.

Step Five: Hold onto the back of the chair with your right hand so that you can put your left foot and leg out and onto the chair seat. Curl your toes back towards your leg. Lean over the chair. Make sure that you bend the leg that you're standing on. And stretch your left arm straight out over your leg on the chair seat. Hold the pose for five seconds; breathe in and out through your nose as best you can. Release.

You can repeat as you want. But make sure that you are balanced as you proceed.

New Stretch:
(Leg stretch behind you)

Step One: Stand behind the chair and face the wall that the chair is pressed against. Put both hands on the top of the chair back. Look up towards the ceiling. Arch backwards slightly.

Step Two: Push your right leg straight back as you are looking up. Tense your buttocks as you push out your leg. The other leg should have a slight bend to protect your knee joint. Release.

Switch sides

Step Three: Push your left leg straight back as you are looking up. Tense your buttocks as you push out your leg. The other leg should have a slight bend to protect your knee joint. Look up towards the ceiling. Arch backwards slightly. Release. Repeat as you like.

New Stretch:
(Thigh muscle stretch)

Step One: Hold onto the chair back with your left hand. Grab your right foot, or ankle, or the bottom of your pant leg with your right hand. Pull your foot towards your buttocks. If you can, try pushing your foot against your hand for added stretch. Release your foot.

Switch sides.

Step Two: Hold onto the chair back with your right hand. Grab your left foot with your left hand. Pull your foot towards your buttocks.
If you can try pushing your foot against your hand for added stretch.
Release. Repeat as many times as feels comfortable.

The most important thing here is to stretch as often as you feel comfortable. The support of the chair allows you to get stretching without being nervous that you may lose your balance. Until next time. Happy stretching.

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