Stuck In Your Seat? 4 Inventive Chair Yoga Moves To Revitalize & Revive


chair yoga

The winter months are upon us, and with them come a whole slew of unwelcome new germs and strains of flu.

There are many things that we all know that you can do to help prevent colds and flu, like washing your hands regularly, eating healthy nutrient dense foods, getting adequate rest and also doing moderate exercise like one of our favorite go tos; yoga. Yoga keeps our circulatory system running and also stimulates our lymphatic system. When our lungs, heart and lymphatic system are congested, we are at higher risk for getting sick.
When we practice yoga, we take deep full diaphragmatic breaths, which really helps keep our lungs strong and our bodies oxygenated. Yoga gets our blood pumping and strengthens our muscles and bones. Many yoga poses directly stimulate the lymphatic system and done regularly help keep us healthy. You don’t even have to be a yoga aficionado or take hour-long classes a day to reap the benefits.

These chair yoga poses you can do anywhere and anytime and even when you are stuck in your seat for too many minutes or hours. You can do these at work if you have a job that requires you to sit for prolonged periods of time, you can do these when you’re at home. You could also do these on a commute, in an airplane, at the movie theater or wherever you need to pop a squat for any extended period of time.

Try to perform these chair yoga moves moves 3-4 times a week.

Forward hang


Inversions or letting our head hang below our heart, is great for stimulating lymph. Sit at the edge of your seat and fold forward over your legs. Let your arms drape beside your feet and hold for five to eight breaths. Round up slowly.


Triceps stretch


Some of our major lymph nodes are in the armpits. Stretching our arms overhead flushes this region and also is great for opening up the lungs. Take your right overhead and use your left arm to help stretch deeper. Hold 5-8 breaths and then switch sides.



Lunges are great for opening up the entire front body, stretching the psoas and quadriceps muscles and clearing the lungs. Sit to the left side of your chair and keep your right leg over the seat. Stretch your left leg behind you and tuck under you toes press through your heel. Lift your arms up to the ceiling and hold for 5-8 breaths. Repeat on the other side.


Extended Side Angle


This is an all around great pose for stretching the waist, building strength in the legs, getting our blood flowing and lymph moving. Sit on your seat facing forward turn your right toes out and stretch your left leg back straight pressing the outer left heel in to the floor. This is like Warrior 2 on your chair. Now, lay your right forearm over your right thigh and stretch the top arm overhead. Extend from the outer left foot all the way through the left fingers. After 5-8 breaths, repeat on the opposite side.

Because all of these chair yoga poses increase the circulation of lymph (a fluid that moves through the body and picks up bacteria and viruses then filters them out the lymph nodes), you’ll be less likely to get side-swiped by the flu this winter. These poses also help revitalize and revive and give you a little extra pep on cold winter days.



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