Things You'll Need:
- Yoga mat
- Chair
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Step 1
Begin seated on a chair. Place your hands on your belly. Sit up straight, shoulders back. Breathe in deeply for five to six seconds. This is tranquil pose.
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Step 2
Stand up and open your legs hip's width apart. Breathe in and slowly raise your arms over your head and bring your palms together. Exhale and bring your arms down, palms still together, to prayer pose at your chest. Repeat this six to eight times. This is the breath extension pose.
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Step 3
Continue to modified downward dog pose. Reach your arms out and hold onto the back of the chair, back flat, legs straight. Hold for three counts then push your hips backwards. Hold for an additional three seconds. Shift back to your starting position and repeat six times.
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Step 4
Place your right heel on the seat of the chair, leg straight. Reach toward your foot as far as you can without straining yourself too much. Hold for three counts. Stand up straight and take in a deep breath. Reach forward again and exhale. Repeat five times on each leg.
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Step 5
Finish with modified pigeon pose. Sit in the chair. Cross your right foot across your left knee. Slowly reach forward, toward the ground as far as you can. Hold for five counts then sit up straight. Repeat six times. Good job!
