Скачать или смотреть Seated Sun Salutations - Chair Yoga

Seated Sun Salutations are a gentle, seated variation of the traditional Sun Salutations practiced in yoga. They're designed to offer the benefits of the sun salutations, such as increased flexibility and mindfulness, without the need for standing.

Here’s a simple description of the sequence:

1. Seated Mountain Pose (Tadasana): Sit upright with your legs extended or crossed in front of you, feet flexed or flat on the floor. Place your hands on your knees or in your lap, and lengthen your spine.

2. Seated Forward Fold (Paschimottanasana): Inhale and reach your arms overhead, and then exhale as you hinge at your hips to fold forward, reaching toward your feet or the floor in front of you. Keep your back as straight as possible and breathe deeply.

3. Seated Cat-Cow Pose (Marjaryasana-Bitilasana): Return to an upright position. Place your hands on your knees or thighs. Inhale, arch your back and lift your chest (Cow Pose), and exhale, round your spine and tuck your chin (Cat Pose). Repeat a few times.

4. Seated Twist (Ardha Matsyendrasana): Inhale, lengthen your spine, and exhale as you twist gently to one side, placing your opposite hand on the floor behind you or on your knee. Hold for a few breaths, then switch sides.

5. Seated Side Stretch: Inhale, reach one arm overhead, and exhale as you lean to the opposite side, stretching your side body. Hold for a few breaths and switch sides.

6. Seated Meditation: Return to a neutral seated position, close your eyes, and take a few moments to center yourself, focusing on your breath and grounding your energy.

This sequence provides a gentle, restorative practice that can be done even if you're seated in a chair or on the floor, making it accessible for various physical conditions and settings.