Chair yoga book

3 Minute Chair Yoga Sequence

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this is a chair yoga sequence from my

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new book yoga for life a journey to

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inner peace and freedom the sequence is

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great for anyone who finds themself

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sitting in a chair more than they should

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inhale into a backbend and exhale into a

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forward bend

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this is great for the midday slump

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instead of a cup of coffee take a yoga

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break and it will pick you up without

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letting you down inhale into a backbend

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and exhale into a forward bend and then

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sit up on the edge of your chair

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take your right ankle to your left knee

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and we’re going to add something called

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Eagle arms so take your right arm

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underneath your left arm double wrap if

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you can so you get that nice and broad

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in the back lift your chest as you

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inhale and exhale come forward I’ll let

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your head go this is a great hip opener

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inhale come up and exhale unwind change

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sides left ankle left arm underneath the

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right inhale lift your chest and exhale

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fold forward breathing in and breathing

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out don’t forget to breathe and inhale

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come up and exhale unwind a little more

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for the upper body to get the

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respiratory working easily inhale exhale

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interlace your fingers draw a big circle

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inhale and exhale inhale spread exhale

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gather interlace draw a big circle step

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your feet down straighten your arms lift

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your chest and exhale release the arms

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down we’re going to do one more thing

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off the chair what we call upward dog

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and downward dog

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you’re going to take your hands to the

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chair

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step your feet back drop your head and

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then roll to the tops of your feet and

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pull your chest through the arms this is

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your inhalation and this is your

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exhalation and one more time rock

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forward inhale open the chest receive

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the inhalation and exhale move your hips

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back breathing in and breathing out and

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that would just sit down in front of the

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chair and rest your forehead on the

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chair this creates a deep sense of

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relaxation my favorite part of this

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sequence and you may not be able to do

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this in the office but maybe you can or

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you can do it at home take your calves

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to the chair

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all right the legs are a big part of

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fight-or-flight and they keep our

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adrenals going all day long and even

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better if you have some books or some

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weights that you can put on your legs

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and then you’ll lay down on your back

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take your arms out and stay here as long

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as you have time for and then step your

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feet on the chair roll over

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and come up

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and your life will be a different place

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take your hands to prayer and bow your

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head

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you

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