Yoga and Chair-Based Poses Lecture Notes

Setting Up for Poses

• Remove unnecessary blocks; consider keeping one for support.
• Position the seat of the chair for optimal alignment with the bolster.
• Adjust position to enable the bolster to be between the legs.
• Options for feet placement:
  • Flat on the floor.
  • On the chair leg for support.
• Aim for spinal length without causing tension in the neck or shoulders.

Breathing and Leg Positioning

• Begin with breathing exercises:
  • One leg forward, one leg back, limited by the chair back.
  • Option to turn the head to either side.
• Alternate legs back and forward while maintaining breath awareness.
• Support bolster with two yoga blocks.

Using Props for Enhanced Positions

• Sit on the bolster and adjust arm position for comfort.
• Experiment with leg positions to allow back expansion during breathing.
• Reach hands back to chair back to vary stretch.
• Switch hand positions and head turns to shift the focus of the stretch.
• Use chair back and arms to gain different spinal extensions.

Moving to Advanced Poses

• Setup with two chairs or adjust based on availability:
  • Use yoga blocks to even out chair seat heights if needed.
  • Use couch cushions, blankets, or pillows for additional support.
• Position to sit on chair edge and gradually recline with foot support.

Variations and Adjustments

• Experiment with leg and arm positions for tailored stretches:
  • Legs hooked on chair back for balance and descent control.
  • Spine supported by a bolster below the shoulder blades.
  • Adjust foot pressure on the chair back to stabilize.
• Explore different inversions and their grounding benefits:
  • Utilize chair arms to modify leg position.
• Transition smoothly off of props to avoid strain.

Finishing Up

• Remove props and arrange chair appropriately for a final stretch:
  • Experiment with chair placement to adjust pressure on knees and feet.
  • Finish with a seated forward fold or transition to shavasana.
• Emphasize body awareness and relaxation through guided cues:
  • Focus on sounds, sensations, and conscious breathing.
  • Gradually reintroduce movement by wiggling fingers and toes.
  • Transition to a side position before sitting up.

Conclusion with Reflection

• Find a comfortable seated position to end the session.
• Encourage a sense of gratitude and ease in final breathing exercises.