The Advanced Sun Salutation of Chair yoga is an adaptation of the normal Sun Salutation. This adaptation enables those who cannot do the normal Sun Salutation. Doing the Sun Salutation, sitting on a chair gives you some of the benefits of the normal Sun Salutation although not as much. The Chair Sun Salutation helps you to nourish your hips, spine and arms.
You start doing this sequence, sitting on a straight backed-chair, which does not have wheels at its base. A rotating swivel chair is not suitable for this pose. So select a normal chair with a firm base. Sit on the chair with your back slightly away from the back rest of the chair. Join your palms at the level of your chest and inhale.
As you exhale, you may bend forward and place your palms on the floor. Lower your head between your knees. Pause for some time in this position and then lift your head, and inhale once again.
Now lift your right knee up and bring it to the level of your chest. Wrap your arms around the right knee and lift your head up to face the ceiling. Pause at this stage. As your head comes forward, lower your right leg once again to the floor. Bend forward once again and repeat the above movements, lifting using your left leg instead of your right.
Introduce a variation here by making your spine erect. Place your left hand on your right knee and lift your right arm to point towards the ceiling. Your spine undergoes a slight twist here. Turn your face upwards. Pause for some time and then lift your left arm up too. Now lower your right arm and your face, and place your right hand on your left knee and then turn your face upwards once again.
Bring your hands in front of you and pause. Take your arms behind you and hold the back rest of your chair with your hands. Thrust your chest forward and look up. This is a heart opening move, similar to the one when you do the actual Sun Salutation. Pause and then lower your face down, tucking your chin towards your chest, while keeping your hold on the chair. Conclude this sequence by joining your palms once again at the level of your chest.
Sources:
http://www.youtube.com/watch?v=72Y5fbf36AE
http://www.youtube.com/watch?v=VyeoJPV6nEI&feature=related
Yoga Sun Salutation Chair Pose
http://www.ehow.com/video_4953083_yoga-sun-salutation-chair-pose.html
http://danettesteele.com/?p=288
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