Sun Salutation variation sitting on chair is a modified practice of the traditional Surya Namaskar. With both asymmetrical and symmetrical poses, this flow brings a gentle balance between both sides of the body. This flow is very beneficial for the arms and shoulders, neck, lower back, and chest. As the movements are simple and slow, it helps relax the nervous system. As the students spend long hours at the desk, this flow can be a quick way to relax the body and mind.
Firstly, keep a chair ready before you start the flow. Please make sure that the chair has no arm sides to freely allow movement.
Students may follow below mentioned steps to perform the Sun Salutation Variation sitting on chair.
1- Sit a little towards the end of the chair with the feet comfortably grounded on the floor. Keeping the spine tall, bring your hands together in front of your chest. (Namaste)
2- Inhale and raise your arms. The upper body should be slightly bent, and the chest is open. (Hello Sun)
3- Exhale and bend forward placing your body on the thighs, placing your hands on the floor next to the feet. (Hello Earth)
4- Inhale and raise your upper body to a straight position with the right knee bent. The neck should have a slight backwards bend.
5- Exhale and bring the forehead towards the right knee holding the knee with your palms. (Knee to Chest)
6- Placing your right foot back to the floor, inhale and stretch the upper body with a slight back bend. (Hello Sun)
7- Exhale and again bend forward. Place the hands on the floor. (Hello Earth)
8- Inhale and repeat on the left side raising your left leg with the left knee bent. The neck should have a slight backwards bend.
9- Exhale and bring the forehead towards the left knee. (Knee to Chest)
10- Place the left foot on the ground and raise your body. Extend your arms close to the ears opening your chest. (Hello Sun)
11- Exhale and again bend forward. Place the hands on the floor. (Hello Earth)
12- Inhale and raise your upper body to a straight position bringing your hands together in touch in front of your chest. (Namaste)
Continue the flow alternating the legs.
And then relax on the chair. You may add a guided relaxation story at the end of Chair Sun Salutation such as Frederick by Leo Lionni. Frederick is a dreamer whose endless store of supplies warms the hearts of his fellow mice, and feeds their spirits during the darkest winter days.