Daily Express Monday, April 6, 2020 35seat and get moving
It’s a gentle
workout you
can do at any
age that is
proven to
reduce stress
- and you don’t
even need to
stand up.
MONICA
CAFFERKY
explains how
seated yoga will
strengthen
muscles, boost
flexibility and
calm the mind
4
GENTLE MOUNTAIN
These stretches tone
muscles in the upper arms,
chest and shoulders.
1 As you inhale lift your
arms above your head.
Bring hands together.
2 On the exhale, lower the
arms behind you – go as far
as is comfortable.
3 After a few breaths with
bent arms, release the
arms and come back to
a seated position.5
SIDE TWIST
This move
increases flexibility
and tones the waist.
1 Inhale and lift your
left arm. As you
exhale, turn and
place your left hand
on your right knee.
Look over your
shoulder. Breathe in
and out a few times.
Come back to centre.
2 Repeat on the right
side. Come back to
a seated position.6
FORWARD FOLD
A resting pose to catch your breath. Go as deeply
as feels right for you, without straining.
1 Inhale and bring your palms overhead to touch.
2 Exhale and fold forward, relaxing your neck. Let
your stomach rest over your thighs.
3 When you’re ready, come up on an inhale with your
arms wide, then bring hands to rest on your thighs.
Repeat two times.7
SINGLE LEG
RAISES
These exercises
use resistance to
build muscle and
strength.
1 Hold the sides of
the chair. Raise your
right leg, engage all
the muscles, hold
for 15-20 seconds.
Release. Repeat on
the other side.
2 If you wish, circle
the ankle of the
raised leg.8
SUPPORTED TREE
This is a modified
version of a Tree pose
and aids balance.
1 Hold on to the back of
the chair with both hands.
Inhale and turn your rightleg out to the side, lifting
it gently. Breathe. Keep
the foot hovering off the
floor. If balancing is hard,
keep the toes on the floor
with the heel lifted.
2 Repeat on the left side.9
ABDOMINAL
LIFT
This is a really
good way to
strengthen
the abdomen
muscles and
stimulate
the gut.
1 Straighten the
spine. Inhale,
then exhale out
of your mouth
and say “ha” to
empty the lungs.
Pull in your
abdomen and
breathe from
your upper
chest.
2 Hold for a few
seconds, release
and breathe
normally. Repeat
three times.10
SEATED SAVASANA
Time to let go and
relax. This stillness will
help to reduce levels
of stress in your body.
1 Rest feet hip distance
apart. Place your hands on
your thighs, let the fingers
curl naturally. Close your
eyes. Breathe.
2 If thoughts come
acknowledge them, but
let them go. Rest for as
long as you wish.
3 When you’re ready,
open your eyes, have a
big stretch and come back
to the here and now.Pictures: ROGER MOODY/GUZELIAN