Chair Yoga for Beginners: The Complete Guide to Easy Yoga Sequences and Poses Suitable for Every Age That You Can Do Sitting at Home in 10 Minutes to Improve Strength, Flexibility, and Calmness

Tap into the amazing benefits of chair yoga and discover how to relieve pain, reduce stress, and heal your body in just 10 minutes a day! Are you searching for the best way to combat a sedentary life, exercise without having to leave your home, and feel the benefits of a stronger, healthier body? Do you want to discover a comprehensive collection of easy and straightforward yoga poses that are suitable for people of all ages and backgrounds? Or do you want to strengthen your muscles, become more flexible, and enjoy a calmer state of mind? Then this book is for you! Specially written for readers of all ages, this ultimate guide to chair yoga provides you with a wealth of easy, quick, and straightforward yoga poses that you can master from the comfort of your own home. In as little as 10 minutes a day, you’ll uncover dozens of yoga sequences to strengthen your torso, lower back, shoulders, legs, and more – meaning you can let go of built-up tension and relieve pain with just a few simple steps. As a scientifically proven way of releasing pent-up stress and anxiety, calming an overworked mind, and experiencing the soothing benefits of meditative mindfulness, Chair Yoga For Beginners offers you a practical and deeply rewarding collection of yoga sequences that anybody can try. Plus, you’ll also find a collection of warm-ups, breathing exercises, and meditation techniques that let you tap into the power of relaxation and find your inner zen. Here’s just a little of what you’ll discover inside: [list] [\*]Essential Breathing and Warm-Up Exercises To Release Tension and Soothe Your Mind [\*]Step-By-Step Yoga Sequences That Make Getting Started a Breeze [\*]Practical Poses For Your Upper and Lower Body [\*]Face Exercises To Relieve Head, Neck, and Shoulder Pain [\*]Simple Chair Yoga Poses For Strengthening Your Torso, Back, Legs, and More [\*]A Selection of Standing Exercises To Try [\*]Bonus Meditation Techniques For Cultivating Mindfulness and Inner Tranquility [\*]And Much More... [/list] So if you want to become more flexible, stay fit, and undo the harmful impact of an inactive lifestyle, Chair Yoga For Beginners provides you with tons of unique poses that will help you relieve bodily tension and feel more calm – all without needing any expensive equipment or costly classes. Introduction 8 Getting Started 10 Chapter 1: Breathe-In 11 Balancing And Calming Breath (Ujjayi) 12 Cleansing Breath (Kapalbhati) 13 Breath Retention (Kumbhaka) 14 Alternate Nostril Breathing (Relaxing Breath) 14 Energizing Breath (Bhastrika) 15 Expanding Breath (Viloma) 16 Cooling Breath (Sithali) 16 Chapter 2: Warm-Ups 18 Pelvic Tilts/Circles 19 Cat/Cow 20 Sun Salutation Arms 20 Sun Salutation With Folds 21 Sun Salutation With Twists 22 Sun Salutation With Side Bends 23 Marching Flow 23 Chapter 3: Upper Body 25 Up/Downs 26 Side-To-Sides With Neck 26 Right/Lefts 27 Angle Up/Downs 27 Head Circles 28 Held Assisted Stretches For Side And Angle 28 Neck Brushing 29 Clasped-Hands Head Forward Bow 29 Face 30 Up/Downs With Eyes 31 Side-To-Sides With Eyes 31 Eye Circles 31 Close/Opens 32 Diagonals 32 Head Back Downward Gaze 33 Fishy Face 33 Open Wide 33 Lower Jaw Over Top Teeth 34 Side-To-Sides With Lower Jaw 34 Wide Smiles 34 Lion’s Roar 35 Shoulders, Arms, And Wrists 35 Shoulder Shrugs 36 Shoulder Stretch (Arm Across Front) 36 Eagle Arms 37 Cow Face Arms 37 High Altar Arms 38 High Altar Triceps Presses 39 High Altar Leans 39 Side Leans With Wrist Pull 40 Triceps Dips Using Seat Of Chair 40 Wrist Workout 41 Triceps Stretch 42 Behind-The-Back Opposite Elbow Hold 42 Flipped Clasped Hands 43 Hand Pulls 43 Behind-The-Back Prayer Hands 44 Behind-The-Back Clasped Hands 45 Downward Dog Arms 45 Chapter 4: Torso 47 Chair Twist 48 Side-To-Sides 49 Side Bends 50 Extended Side Angle 50 Seat Lifts 51 Scale Pose 52 Leg Lifts 52 Leg Reaches And Leg Reaches With Twists 53 Bicycles 53 Single-Leg Stretch 54 Scissors 55 Side-To-Sides With Waist 55 Goddess Circles 56 Goddess Side Stretch And Twist 57 Side-To-Side Crunches With Hands Behind Head 57 Straddle Forward Bend 58 Straddle Forward Bend With Twist 59 Chapter 5: Lower Body 60 Foot Circles 61 Point/Flex 61 Toe Taps 62 Heel Raises 62 Squeeze/Spread 63 Alphabet 63 Ankle To Knee 64 Advanced Ankle To Knee 64 Eagle Legs 65 Cow Legs 66 Butt Squeezes 66 Warrior I 67 Warrior Ii 67 Warrior Iii 68 Lunge 69 Goddess Squat 70 Straight Back Fold 70 Forward Fold 71 Leg On Ledge Fold 71 Advanced Hamstring Stretch 72 Lower Back 72 Backbend Arch 73 Cat/Cow 73 Roll Downs 74 Lower Back Circles 75 Back Relief 75 Backbend 76 Chapter 6: Standing Exercises 77 Quad Stretch 78 Figure 4 79 Lunge 79 High Lunge 80 Low Lunge 80 Hamstring Stretch 81 Intense Side Stretch 82 Pigeon On Chair 82 Downward-Facing Dog 83 Forward Hang 84 Standing Side Stretch 84 Standing Twist 85 Tree 85 Triangle 86 Standing Warrior I 87 Standing Warrior Ii 87 Standing Warrior Iii 88 Butt Lifts 89 Dancer’s Pose 89 Shoulder And Triceps Stretch 90 Chaturanga Push-Ups 91 Extended Side Angle 91 Chapter 7: Meditation 93 Lake Meditation 95 4-7-8 Breathing 95 Rainbow Meditation With Kapalbhati 95 Final Relaxation 96