Chair yoga practice

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18 Extend your arms over your head and then bend forward from your hips to move into Chair Forward Bend.

Raise your arms above

Your arms should be

This Seated Mountain

your head, keeping

shoulder width apart

Pose modification

your shoulders relaxed

and your palms should

stretches your arms

and down.

be facing each other.

and shoulders and

increases circulation

in your upper body.

Place your right hand on your right hip and extend your left arm overhead, with your palm facing in.

Stretch to the right to perform Seated Side Bend.

For information on Seated Side Bend, see page 82.

Seated Side Bend stretches the sides of your body, from your hips to your fingertips.

Perform steps and for your other side and then return to Seated Mountain Pose.

14 Raise your arms to shoulder height in front of you, palms facing up.

15 Cross your left arm over your right arm so your elbows are on top of each other.

16 Bend your elbows and wrap your forearms around each other so your palms are facing each other, with your fingers pointing toward the ceiling.

17 Repeat steps 14 to 16 for your other side and then return to Seated Mountain Pose.

18 Extend your arms over your head and then bend forward from your hips to move into Chair Forward Bend.

For information on Chair Forward Bend, see page 114.

• Chair Forward Bend soothes your nervous system and encourages your mind to release stress.

Return to Seated Mountain Pose.

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