The pose is often held for five breaths between sides, or longer for more strength-building benefits. These seated poses include straight and cross-legged postures, forward folds, and twists with the legs and/or buttocks touching or close to the floor. “Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders,” says Cullis. If you notice your lower back rounding, try bending your knees to help lengthen your back. On an exhale, float the arms back down to your sides. Sitting tall, breathe in and lift your arms up, pressing your palms overhead.

Sun Salutation Arms Lengthens the spine, releases tension in the shoulders and neck. Keep your head down between your upper arms and in line with them, not hanging down. while seated without moving your upper body, then counterclockwise 5 times. Push the top of your thighs back and stretch your heels down toward the floor. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Place your knees on the ground directly under your hips. The health benefits of chair yoga Increased flexibility: The ability to bend, twist, stretch, and move freely is important for more than doing yoga.

Start by placing both hands on the mat in front of you, palms down your hands should be slightly in front of your shoulders. Get grounded in your yoga practice with seated poses that help you find better alignment, increase your flexibility, and relieve lower back pain and discomfort. In Downward-Facing Dog, your body forms an inverted V-shape.

Seated yoga sequences