So check your ego at that door and ensure every workout meets you where you’re at today.
But the practice doesn’thaveto be focused on deep relaxation.
In fact, with the right postures, yoga can leave your muscles shaking.
Photography by Jena Cumbo.
Case in point: the chair pose.
Translation: Youll get in a full-body workout just by incorporating the chair pose into your practice.
Beginners and individuals struggling with their balance can try a chair pose variation that provides additional stability.
And folks ready to take their practice up a notch can use leveled-up variations that incorporate spinal twists.
How to Do the Chair Pose
A.Stand with feet and legs together and arms at sides.
Simultaneously, raise arms up toward the ceiling as far as shoulder mobility allows.
Biceps should be next to ears and palms facing one another.
Plus, Verdier demonstrates chair pose variations that activate the inner thighs and stretch out the spine.
It can help you keep the spine elevated and long too.
Simultaneously, raise arms up to shoulder height in front of body, palms facing the floor.
To keep this posture alive, you needstability of the core.
Gaze toward the left and keep palms pressed together and elbows stacked.
A.Stand with feet hip-width apart, a yoga block between knees, and arms at sides.
Simultaneously, raise arms in front of chest and gently press palms together.
Keep chest lifted and prevent back from rounding by squeezing shoulder blades together and engaging core.
Simultaneously, reach left arm back behind body and place left hand on left side of lower back.
D.Gaze toward the left and hold this position.
Chair Pose Variation for Tight Hips: One-Legged Chair Pose
Not so up-to-date with yoga terminology?
Think of this chair pose variation as a standing figure-four stretch.
A.Stand with feet hip-width apart and hands resting on hips.
B.Engage core, then bend right knee slightly and shift weight into right foot.
Slowly lift left foot off the ground and place left ankle just above knee on right leg.
Keep left foot flexed, sole facing the right side of the room.
Simply put, its a feel-good posture after a long day of sitting hunched over your desk.
Hands should be in line with shoulders.
Simultaneously, raise arms up toward the ceiling behind body as far as shoulder mobility allows.
Actively pull the yoga strap apart with both hands.
digiti minimi, digitorum brevis), says Verdier.
A.Stand with feet hip-width apart and arms at sides.
Actively squeeze the yoga block with thighs.
Credits
Photography and artJena Cumbo
Model and fitness expertValerie Verdier
Activewearlululemon
