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▍Yoga Yoga
“Chair Pose Variation” can exercise our hip, leg, and shoulder back strength. Today, we will use yoga chair, yoga block etc. to complete this movement, which can help us better activate the inner thigh muscles, which is very helpful for correcting ‘O-shape’ legs!
Recommended practice cycle:At least 3 times a week of practice.
Practice duration:9 minutes, 3 minutes per session.
Difficulty Level: ★★☆☆☆
| Benefits of the Pose:
Strengthens the legs, enhances body balance and stability, and corrects bad postures; strengthens the spine, strengthens the back muscle groups. Expands the chest, strengthens the ankles and strengthens the abdominal organs.
| Practice Precautions:
- Do not eat or eat a small amount within one hour before and after exercise.
- People with high blood pressure, heart disease, asthma or those who have undergone surgery within six months are not advised to perform high-difficulty movements. Pregnant women and women during menstruation should practice targeted courses.
- If you feel weak or experience spasms during exercise, stop immediately.
- Use your nose to breathe throughout the process.
- People with neck, shoulder, and back injuries should consult a doctor or instructor before starting any yoga posture.
01 First, prepare a yoga chair, and place your sitting bones near the edge of the chair, and activate the outer hip muscles by moving the sides slightly to find the feeling of your sitting bones firmly pressing down.
02 Place a yoga block above your knees, in the inner thigh position, so that your feet are vertical to the ground. Inhale, and extend your arms upwards with your hands.
03 Exhale, slowly bring your hands towards your body, and let your hips move away from the chair, maintaining the stretch of your back, and ensure your knees do not extend beyond your toes, to observe the activation of your inner thigh muscles.Secure the block to maintain the stability of your knee and ankle joints, which can exercise your inner thigh muscle group.
Questions*Common problems encountered when practicing this pose?
Everyone is a unique individual, and the same method may not be suitable for everyone. For some beginners with relatively weak foundations, if they find this method of practice difficult, we have other simpler ways to enter.
Method 1: Chair Pose VariationMountain Pose to enter, back to the wall about half a leg’s length. Exhale to bend your knees, and squat until your thighs are parallel to the ground (you can squat deeper to further activate the glutes), your feet are vertical to the ground,
Keep your back tight against the wall, while finding the upward extension of your spine.Let someone help you place a yoga block in the middle of your thighs.Clamp the block to activate the inner thigh muscle group.Method 2: Chair Pose Variation on a Yoga ChairYour hips can stay on the yoga chair,
but try to find the feeling of your hips slightly moving away from the yoga chair, focusing on finding more activation of your legs and hips.
If your shoulders are tense and you have difficulty lifting your arms, you can use a stretch strap to assist in lifting your arms.
