Last month, Crystal Hill’s article illustrated ways for a beginner (or those with physical challenges or limitations) to use a chair and get closer to the full experience of yoga poses with extra safety and support. The chair can also be used by advanced practitioners to increase intensity and explore deeper aspects of the poses.
Similar to situations in life when we feel that we have a strong foundation and some extra support, we may be able to venture a little further, whether it is in our relationships, in our occupation or in our physical movement. Have you ever been in a yoga class where the instructor provided a hands-on adjustment that allowed you to move deeper into the pose and find range of motion that was previously not attainable? The chair can also provide this assistance!
Let’s start with Trikonasana (Triangle pose) Place a chair at the back of the mat on the right side, with the backrest of the chair closest to the body. As you move into Trikonasana, bring the right hand down to the rung of the chair. Press into the right hand strongly to recoil that energy upward and rotate the torso to the left while keeping the pelvis and sacrum stable. Then reach the left arm behind the torso to hold the backrest (or use a strap around the top of the backrest if your hand does not fully reach the backrest). Using the grip of the left hand on the backrest, open the chest and turn it upward. This variation helps to move the shoulders back, especially the left (top) shoulder, and turn the chest upward. One of the benefits of Trikonasana is to increase elasticity of the diaphragm and enhance breathing. Continue to stay grounded in the legs and notice a greater openness across the chest.
This variation of Urdhva Dhanurasana (Upward Facing Bow or full backbend) will increase the difficulty and intensity of an advanced pose and deepen the extension of the spine. Place a chair near the wall, with the seat of the chair facing away from the wall, and two blocks at the wall, hip-width apart on the mat. (Draping a blanket over the backrest of the chair will provide extra cushion.) Begin by standing on the blocks facing the wall and bend the knees to lower the sacrum to the backrest of the chair. Grounding through the feet, continue the movement backward and bring the top of the head to the seat of the chair. Finally, reach the hands overhead toward the floor to reach the legs of the chair. Remember to keep your breathing even and direct your focus back toward the heart to maintain calmness in the brain. Work on the subtle actions of the pose by pressing strongly through the feet to lift the hips and slightly pull on the legs of the chair to increase the opening in the shoulders and chest. The pictures illustrate the increased extension in the spine in this variation; the arms and legs are straighter, closing the distance between the hands and the feet.
Parivrrtta Janu Sirsasana (Revolved Head to Knee pose) is a seated example. This pose creates space in the chest and is a lateral extension of the spine and an excellent stretch through the side body. Begin seated and bend the left knee, opening the knee to the side and drawing the left foot toward the groin. The right foot presses into the leg of the chair as pictured and the right hand reaches to the back rung of the chair above the right foot, rotating the palm upward and gripping the rung from underneath. The left arm reaches up and over, grasping the backrest of the chair. As you progress into the pose, continue to lift and rotate the torso toward the left and press the left sitting bone down to the mat. Use a gentle pull on the chair to draw the right shoulder underneath and deepen the side bend to the left.
Yoga is a journey with many opportunities and paths to find a deeper experience in your practice. If you are an experienced yogi looking for additional challenge, try incorporating a chair and explore the possibilities!