Sun salutations with a chair

Here is a way to practice sun salutations in a way that’s non-weight bearing for the wrists and doesn’t involve getting up and down from the floor. Please make sure that all four legs of the chair are on your yoga mat and that it won’t slip!

Sun salutations with a chair

First raise your arms overhead as you inhale, you could also raise your chin and look upwards if that’s comfortable.

Sun salutations with a chair

Bend your knees and fold forward, taking your hands to the chair for support.

Sun salutations with a chair

Straighten your arms and lengthen your spine.

Sun salutations with a chair

Fold forward again, hands on the chair for support.

Sun salutations with a chair

Step back with your right foot for a high lunge. Choose an arm position that works for you: hands on hips, arms out wide, arms up overhead, and then find some balance there for a few moments. Keep your breath smooth and even.

Sun salutations with a chair

Step your right foot forward and once again fold forward, placing your hands to the chair.

Sun salutations with a chair

Now for our downward facing dog variation: step both feet back a little and try to focus on creating  length in your back as you push your bottom up and away, straighten your arms and try to bring your head between your elbows. Bend your knees if necessary. Stay here for a few breaths if you feel comfortable.

Sun salutations with a chair

Bring your feet closer to the chair again and then step back with your left foot for a high lunge, using whatever arm position that feels right and finding a few moments of balance here.

Sun salutations with a chair

Step your left foot forward, bend your knees and fold forward again, rest your hands on the chair, try to relax the back of your neck. Sway a little if you’d like, or very slowly “waggle your tail feathers” (straighten one leg, and then the other).

Sun salutations with a chair

Bend your knees even more as you take your arms out wide and come all the way up to standing, take your hands overhead, then bring them together in front of your heart.

 
 

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