Looking to release some tension or tightness in the neck, shoulders and back? These 4 quick, easy and effective chair yoga asanas (poses) will help to release the tightness and tension while you work from home.
1. Neck Stretch
Benefits: Release shoulders and neck tension and tightness.
How: Sit upright and lengthen the spine. >>> Allow right arm to drop down heavily towards the ground. >>> Breathe in and raise left arm up towards the ceiling. >>> Bend the left elbow, breathe out and place left hand onto the right side of the head. >>> Allow the head to tilt down to the left. >>> Relax the neck and shoulders. >>> Long deep breath in and out slowly and steadily for 3 breaths. >>> To release, breathe in, raise arm up to ceiling, breathe out and release arm down toward the ground. Don’t forget the other side.
Contradiction: Avoid if there are severe neck issues. Stop when there is pain.
Mindful Practice: Staying in the stretch, take another 5 regular breaths and relax with each exhalation of breaths. Notice the quality of each breath and the sensation of the stretch. Once done, breathe in and raise the arm up toward the ceiling and bring the head back to centre as slowly as you have ever done so. Notice each movement of the muscles and sensation in the arm, shoulders and neck. Breathe out and release the arm down towards the ground as slowly as you can. Don’t forget the other side.
2. Seated Twist
Benefits: Release tightness in the shoulders and back.
How: Sit upright and lengthen the spine >>> Minimise moving the hips. Breathe in and turn/twist over to the left while placing the right hand on the left thigh, and left hand holding the back/side of the chair >>> Relax the shoulders and keep lengthening the spine. Long deep breath in and out slowly and steadily for 3 breaths. >>> To release, breathe in, look forward, breathe out and return to centre. Don’t forget the other side.
Contradiction: Turn/twists slowly. Avoid/stop if there are any pains.
Mindful Practice: Staying in the twist, relax with each exhalation of breaths, take another 5 breaths in and out and notice the quality of each breath and the sensation of any stretch that you feel in the body. Once done, turn head to centre as slowly as you can, and look forward (notice each thought that come up to mind, notice the quality of the breaths and the sensation of the neck muscles. There is no need to analyse these thoughts and sensations. Simply allow them to come and go along with the rhythm of the breaths.). On the next breath, release the pose, bringing the torso back to centre/neutral position as slowly you can (again, notice each thought that come up to mind, notice the quality of the breaths and the sensation of the neck muscles). Don’t forget the other side.
3. Seated Cow
Benefits: Release tightness in the shoulders, chest and back from sitting long hours.
How: Sit upright >>> Breathe in and raise arms over the head toward the ceiling, to lengthen the spine and the sides of the body >>> Breathe out bend the elbows downwards to 90 degrees and bring the shoulders back to expand the chest. >>> Bring the shoulder blades closer together to touch with each exhalation of breaths >>> Long deep breath in and out slowly and steadily for 3 breaths. To release, breath in and out, bring arms onto lap.
Contradictions: May avoid raising arms overhead if there is severe pain in the shoulder/shoulder joints. Stop if feel any pain.
Mindful Practice: Relax the neck muscles and shoulders with each exhalation of breaths while taking another 5 regular breaths in and out. Notice the quality of each breath and the sensation of any stretch that you feel in the body. Notice the expansion of the chest area, allowing the ease of breathing in and out through the nose.
4. Seated Cat
Benefits: Release tightness in the neck and back.
How: With palms on the knees/laps. >>> Hold on to the knee caps and straightened the arms. >>> Round the back and lean back at the same time looking down towards the navel. >>> Spread out the scapular/shoulder blades to the sides as the shoulders and neck relax. >>> Long deep breath in and out slowly and steadily for 3 breaths. To release, breathe in and return spine to upright and breathe out.
Contradictions: Avoid if any feeling of pain in the neck.
Mindful Practice: Move from Seated Cow pose to Seated Cat pose in a slow and steady movement 5 times, with regular breaths in and out. Notice the quality of each breath and the sensation of any stretch that you feel in the body. Notice the thoughts that come up to mind, the quality of the breaths and the sensation in the body. There is no need to analyse these thoughts and sensations. Simply allow them to come and go along with the rhythm of the breaths.
