.png)
Chair Sun Salutation | Chair Surya Namaskar
- Kit Souther
- Apr 19, 2022
- 6 min read
Updated: Aug 19, 2022
Your Complete Guide to Chair Sun Salutations
Have you been injured and/or is standing painful, difficult, or out of the question? No need to fret, you can do chair surya namaskars and still receive all the same physical and mental health benefits as traditional Sun Salutations from the comfort of a chair.
Sun Salutations are a great way to energise the body, find balance, and relieve stress. The thing is, many of us, due to variety of reasons, aren't able to do standing Sun Salutations. So how do we go about receiving the benefits in a safe and productive way?
Three years ago, I severely injured my right ankle and was unable to walk without crutches for many months. During this time, I began to test out different chair sun salutation techniques. I wanted/needed to find a way to move my body in a safe manner that would improve my muscle movements as well as my mood. Through self trials, working with clients, and data based research, here is your ultimate guide to chair sun salutations.
We are going to be covering everything from the "how to do chair sun salutations" to "how many sun salutations should I do?" and everything in-between. If after this article, you have questions about chair sun salutations or you'd like to learn more about yoga and/or yoga therapy feel free to send me an email: hello@yogawithkit.com. Let's get started!
Why do Chair Sun Salutations?
There are a range of benefits to practicing Sun salutations, whether doing them seated or standing.
Practicing chair Sun Salutations increases the Prana (vital life force) in your body, are great for your cardiovascular health, increases blood flow, and helps regulate the entire circulatory system. Also, it is a great afternoon pick me up if you're working at a desk job, and don't want to reach for your forth cup of coffee.
Who can do chair Sun Salutations?
Well first and for most, ANYONE! Many people think of chair Sun Salutations and associate them to yoga therapy, which is valid, but they are also great for new yogis whom are still trying to build up wrist strength and who have discomfort or pain when doing chatturanga or adhvo muksana for many repetitions, desk workers, and the everyday yogi who wants to try something new.
So, if we are talking about the world of yoga therapy, who can greatly benefit from doing chair Sun Salutations? Chair Sun Salutations are great for people who suffer from:
Arthritis, Osteoarthritis, Rheumatoid arthritis
Severe Scoliosis
Gout
Spinal Injury
Knee, hip, leg injury
Shoulder injury
Diabetics
Bone or joint pain
They are also great for:
Senior Yogis
the visually impaired
people with epilepsy
Honestly, the list can keep going, but I think you get the picture. Chair Sun Salutations can assist many different types of bodies, whether it be a new injury or a persistent illness. There are a range of possibilities for improvement and modifications, which we love!
One of the great things about Chair Sun Salutations is they are accessible to everyone. Many people don't want to do yoga or even try it because they look at social media and see these people who do insane poses, and they think, that could NEVER be possible for my body to do, and assume that is what yoga is... but luckily that is not true. There are a wide range of types of yoga and ways of doing yoga. So try to not limit yourself to one type or assume that yoga is just one thing. It is immensely vast, and the possibilities are seemingly endless.
Now that we know ANYONE can do chair Sun Salutations, how many should we do?
How many Chair Sun Salutations should I do?
Well, this is dependent on many factors. As a beginner, I would recommend starting off slow and doing 2-4 rounds alternating sides. Over time, slowly incorporate more rounds until you advance to 12 rounds per practice.
If you are intermediate to advanced, start off with however many chair Sun Salutations feel best for your body that day. For someone who has been practicing yoga for many years, they know how many rounds are good for their body. My suggestion is to start off doing 8 -10 rounds and then advancing as you see fit.
Before getting to the "How to" portion, lets go over the benefits to regularly doing Chair Sun Salutations. These are also the same benefits as doing standing Sun Salutations. Therefore, whether sitting or standing, you can receive the same benefits.
The Benefits of Chair Sun Salutations:
Boost energy (especially if you do them in the morning)
You gain more strength, flexibility, and it tones the body.
Increases blood circulation
Improves your cardiovascular health
Calms your nervous system
Improves digestion
Helps you be grounded- brings you back to center
Boosts your immune system
Improves kidney function
Assist in weight loss
Releases tension and strain in the spine and helps you find length
Stretches the hamstrings, shoulders, chest, and arms
Lubricates the joints and aids in range of motion
Improves overall heart health
Calms your mind and synchronises your movements with the breathe
There are a wide range of health benefits from practicing Chair Sun Salutations,
and they are extremely accessible to those of you who are unable to or don't want to do standing Sun Salutations. Doing Chair Sun Salutations is a great opinion, and if done regularly, they can greatly improve your overall health, mentally, physically, and spiritually...( if you're into that sort of thing.)
And the time has finally come! How do we actually do them?!
How to do Chair Sun Salutations?
There are many variations of Chair Sun Salutations. The following sequence is one way you can perform an accessible form of Chair Sun Salutations:
Prayer Pose
Exhale and bring your palms together in front of your chest.
Upward Salute
Inhale and raise your arms up overhead. Soften your gaze and gently look up. Lengthen your neck and elongate the spine.
Now, choose either option 1 or 2 from below. Whichever option is the best fit for your body.
Option 1: Half Chair Forward Fold
Option 1: exhale and lower your hands to your thighs. Finding length in the neck, and hinging forward from your hips. Leading with the chest.
Option 2: Chair Forward Fold Pose
Option 2: exhale and release the legs. Lower the hands to the floor, placing them on blocks, or placing the hands beside the feet. (Choose the option that feels most comfortable for you.) Hinging forward from your hips, elongating the neck and spine and relaxing the neck.
*Move the blocks to the side if you are doing a full forward fold.
Right Knee to Chest- Gaze Up
Inhale and raise up. Take hold of your right thigh and lift it toward the abdomen. Bending the knee and placing the heel of the foot on the chair. Holding on to the shin with both hands. Your chest moves towards the knee and look up. Making sure to not collapse in the neck. (If looking up causes discomfort, look ahead.)
Chin to Right Knee
Exhale and in a fluid motion, gently pull your knee in (hugging the right leg,) and bring the chin, as close as you comfortably can, to the knee.
Upward Salute
Inhale and with control release the knee bind and raise your arms up overhead. Soften your gaze and gently look up. Lengthen your neck and elongate the spine.
*If you removed the blocks in the first forward fold, feet remain off the blocks.
Chair Forward Fold Pose
Exhale, taking either option 1: half forward fold pose or option 2: forward fold pose.
Left Knee to Chest- Gaze Up
Inhale and raise up. Take hold of your left thigh and lift it toward the abdomen. Bending the knee and placing the heel of the foot on the chair. Holding on to the shin with both hands. Your chest moves towards the knee and look up. Making sure to not collapse in the neck. (If looking up causes discomfort, look ahead.)
Chin to Left Knee
Exhale and in a fluid motion, gently pull your knee in (hugging the left leg,) and bring the chin, as close as you comfortably can, to the knee.
Upward Salute
Inhale and with control release the knee bind and raise your arms up overhead. Soften your gaze and gently look up. Lengthen your neck and elongate the spine.
*If you removed the blocks in the first forward fold, feet remain off the blocks.
Prayer Pose
Exhale and bring your palms together in front of your chest.
That's all there is to it! In the beginning, it may seem a little unusual- especially if you're used to doing Sun Salutations standing, but keep practicing and working on fluid and it will become more natural.
If you're interested in learning if Yoga Therapy is right for you, take this quick 5 min questionnaire. It could change your life!
Do you want to try chair Surya Namaskars?
Yes!
Still thinking about it....
I love doing them! I just wanted to find out more about them
Comments