By stretching and strengthening your hip flexors and piriformis muscles, it will help with lower back and hip pain.
Before you start any chair yoga poses, take a few moments to centre yourself in seated Mountain Pose:
Here’s how:
- Sitting up tall in your chair, ground through the hips and lengthen through the crown of your head. Arms by your side or hands resting on your knees.
- Shrug your shoulders towards your ears and then let them drop.
- Close your eyes and take a few deep calming breaths.
- Take a quick mental scan through your body, noticing how your body and breath feel in this moment.
This chair yoga version of Pigeon pose or ankle to knee pose will target the glutes and piriformis muscles.
Here’s how:
- Begin with some gentle mobility work for the hip joint by lifting the right foot a few inches off the floor, take hold of your knee and make circles with it, do this three times in each direction.
- Cross your ankle over your left knee and gently move the knee up and down a few times. If it’s not possible to bring your ankle to your knee you can cross your ankle in front of your shin and rest your foot on a block if you have one.
- From here inhale as you lengthen through your spine and fold forwards as you exhale. Stay within your comfort range.
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