As autumn arrives with its cool breeze and colorful leaves, it’s a great time to add some seasonal yoga to your routine. Fall is a time for slowing down and reflecting, and using a chair in your yoga practice can make it easier and more supportive, whether you’re new to yoga or experienced. we’ll look at five fall yoga poses that use a chair to help you improve balance, flexibility, and relaxation. Don’t forget to check out the printable poster at the end to help guide your practice!
1. Seated Forward Fold
A seated forward fold stretches the spine, hamstrings, and lower back . It’s excellent for winding down after a busy day and can be a great way to connect with the peaceful essence of fall.
How to Do It:
- Sit on the edge of a sturdy chair with your feet flat on the floor and hip-width apart.
- Sit tall and inhale, lengthening your spine.
- Inhale and hinge forward at the hips, reaching your hands towards your feet.
- Allow your head to hang heavy and your shoulders to relax.
- Hold the pose for 5-10 breaths, then slowly rise back up.
Benefits:
- Stretches the hamstrings and lower back
- Helps calm the nervous system
- Encourages a sense of grounding and relaxation
2. Chair Pose
Chair Pose is a great way to build strength in the legs and core while engaging in the fall season’s cozy, comforting energy.
How to Do It:
- Stand with your feet together.
- Bend your knees deeply and as you do, slide your knees in line over your ankles.
- Lengthen your spine by lifting your heart up and gently tightening your belly.
- Lengthen the back of your neck so you’re looking straight ahead.
- Focus your eyes, steady your breathing.
Benefits:
- Strengthens the thighs, hips, and core
- Enhances balance and stability
- Invokes a feeling of determination and resilience
3. Seated Spinal Twist
The Seated Spinal Twist helps to release tension in the back and promotes spinal flexibility, perfect for aligning with the reflective mood of fall.
How to Do It:
- As you sit in the chair, your feet should be flat on the floor.
- Inhale and lengthen your spine.
- Exhale and twist your torso to the right, placing your left hand on the outside of your right thigh for support.
- Hold the twist for 5 breaths, then slowly come back to center and repeat on the other side.
Benefits:
- Stimulates digestion and detoxification
- Releases tension in the spine and shoulders
- Enhances flexibility and mobility
4. Chair Warrior II
Chair Warrior II offers a dynamic way to engage your legs and core, bringing the strength and endurance of a warrior into your practice.
How to Do It:
- Stand in front of the chair, placing your right foot on the chair and your left foot back.
- Make sure your arms are at shoulder height and extended out to the sides.
- Bend your right knee to create a 90-degree angle, keeping your left leg straight and strong.
- Gaze over your right fingertips and hold the pose for 5-10 breaths, then switch sides.
Benefits:
- Strengthens the legs, arms, and core
- Improves balance and coordination
- Invokes a sense of empowerment and focus
5. Seated Tree Pose
The Seated Tree Pose is a gentle way to enhance balance and stability, capturing the essence of fall’s beauty and grounding.
How to Do It:
- Seated on the edge of the chair, your feet need to be flat on the floor.
- Avoid touching your left knee with your right foot.
- Press your foot into your leg and engage your core to maintain balance.
- Bring your hands together in front of your chest or extend them overhead.
- Hold the pose for 5 breaths, then switch legs.
Benefits:
- Enhances balance and stability
- Strengthens the core and legs
- Encourages a sense of calm and connection with nature
Conclusion
Adding these fall yoga poses using a chair to your routine can bring many benefits, including better flexibility, strength, and relaxation. As the leaves change and the weather cools, take this chance to ground yourself in your practice and enjoy the peace of the season. At Flow & Grow Kids Yoga, we hope you have a wonderful yoga journey this fall with these supportive and accessible poses.
