10 Minute Restorative Yoga Class with a Chair – A Yoga Class for Beginners

10 Minute Restorative Yoga Class with a Chair – A Yoga Class for Beginners

February 26, 2020 0 By Jose Scott


Okay so you’re starting out your yoga
practice and all you have is a mat and a chair from your home well that’s exactly
what we’re going to do today is a practice with a mat and a chair from my
home welcome so I’m having you start standing facing the chair with the
highest part of the chair the back of the chair facing away from you the first
pose we’re going to do is a forward fold one thing to know is that these poses
that we’re going to do today may not look like you’re doing a lot
well there’s this adage that we say in yoga that this is going to be a work in
and not necessarily a work out the work actually comes from you following the
pace of your breath the cadence of your breath and just being aware when you’re
holding your breath how to exhale and relax through the pose so with that said
hands are on the seat on the outside of the chair your feet are in this mountain
pose mountain meaning that they’re even from left to right you’re not staggered
not one in front of the other they’re just at the same even setting you might
feel a stretch going on your hamstrings and your calves right from here and if
you do you can welcome to stay right here and breathe through it or you can
lower down to elbows onto the chair and your head still kind of looking forward
or you can take a gaze down at the space between your toes but you might notice
is that I’m lifting my toes up as high as I can so that I can really engage the
back of my legs as I’m in this post I’d like for you to do the same as I inhale
deep I’m gonna keep trying to lengthen my tailbone the backside of my body away
from my head as much as I lengthen my head away from the back side of the body
so it’s equidistant equal effort and then maybe if you have it you can lower
your hands down towards the floor and rest the crown of your head or the
forehead or the hairline if you still have one down on the chair inhale and exhale
I’m gonna walk you back up because some of you are like oh that’s really tight
maybe you take the chair you turn it right around and you rest your forearms
at the top of the chair other options there for you to breathing I’m going to
take you into a deeper forward fold in the event that this is a practice that
might be difficult for you forward folding unit if the chair and bring the
edge of the chair directly over your hips and forward fold that way so you’re
lifting the the legs of the chair away from the floor and just having some
support now what this does is lift my ribcage away from my thighs I’m resting
my hands on the seat of the chair maybe I glide my hands to the legs of
the chair and I’m still engaging my toes up towards the ceiling trying not to tip
forward engaging the back of the legs inhale and exhale press your hands back
to the seat of the chair and slowly bend the knees slightly and
walk your way all the way back up that’s forward fold with support starting the
chair back around again and now we’re going to do is go down to the ground and
bend the knees slightly place your hands on to the floor and then lower your tush
to the floor as well now we’re going to scoot your hips closer to the chair take
your right foot place it on top of the chair left foot on top of the C the
chair and slide down just a little bit more walk your hands out away from you
as you slowly lower your back down towards the ground pull your shoulders
away from your ears which sometimes starts to hike up the
mid-back and the lower back away from the floor simply tuck your tailbone
lifting your hips up tuck your tailbone under and rest the back of your tailbone
back of your sacrum onto the ground hands are out in a tea
no need to flex the toes here just simply relax and allow the resting
position to happen no need to hold if this feels uncomfortable for you maybe
this feels like an intense stretch in your chest you can bring the hands in
just a little bit closer towards you or rest the hands right on top of belly again the practice of yoga starts and
ends with the breath I like to keep my hands on top of my
belly so I can remind myself to breathe from my belly as opposed to the top of
my chest when I’m anxious I start to breathe from here
and hands on belly it just reminds me to breathe from my belly return your hands
out by the sides and now you’re gonna lower the right knee to the right hand
side and the left knee stacks right on top of it for a gentle twist if this is
too much for your lower back you can keep your hands pressed into your lower
back to help and assist you in the twist the tendency sometimes is filip this
left hip hiked up trying to help you stay contained and I want you to just
work on extending that left hip away from the torso creating more space
between the pelvis and the ribcage release the left hand from behind you if
you have it there and then return the left foot directly on top of the chair
again right foot directly on top to match and you’re right back where you
started again noticing the effects of the practice simply just noticing the
subtle differences between the first time you are here and this time you’re
going to move the left leg exactly the same way that you did a right
Loree it over to the left hand side stack the right leg directly on top of
it and again if you feel like this is too much of a twist in your spine use
the palm of your hand to press against your lower back and just kick stand your
elbow against the floor to help support your spine breathing deeply through the
belly again moving the right hip away from the torso lengthening out creating
more space between the rib cage and the pelvis if this feels like it’s too much
for the shoulder to hold on to simply relax the shoulder back down to the
floor inhale return the right foot on top of the chair left foot vary to match
and you have a couple of options here for the very last pose this last pose is
called the resting pose often in class they call it shavasana sometimes you see
shirts that say I’m just here for the shavasana I’m just here for the rest you
can simply rest right from here your feet on top of the chair relaxed arms by
your sides relax take a deep inhale in maybe hold
the breath for just a moment and exhale all of that back out take your right
hand place it underneath your skull and just gently adjust your head so that
your chin is directly in the alignment with the breastbone your shoulders
return back down towards the floor so if they hiked up lower them down the object
of this pose is to let the ground hold you witnessing where you feel tension
where do you feel gripping where do you feel like you have to be doing something
and each exhale slowly letting that drip away from you in life which I tend to talk about
leaning into the work in this we want to lean into the rest do less and enjoy you’re welcome to stay here as long as
you need to in fact I implore you to don’t forget to Like and subscribe and
I’ll see you again on the other side of shavasana