Do you want the deep stretching benefits of traditional floor yoga without actually having to get down on the floor?
For today's Mindful Monday, I’m showing you a series of postures that only require two chairs. Whether you're at the office or using your dining room chairs at home, this is a wonderful way to open your body and feel amazing—no yoga mat required.
The Two-Chair Stretch Series
For these stretches, place two chairs facing each other. Ensure they are stable and on a non-slip surface. Sit on the edge of one chair and prepare to find your flow.
1. The Hamstring Stretch
Extend one leg onto the second chair. Sit up as tall as you can, flex your foot (toes pointing toward the ceiling), and reach for the edge or the back of the second chair.
The Key: Pull your shoulders back and lift your chest. Avoid rounding your spine. You’ll feel a deep, satisfying release along the back of your leg.
2. Knee-to-Chest Compression
Bend your knee and place your foot flat on the seat of the second chair, drawing it as close to your body as possible. Wrap your arms around your shin and breathe deeply.
The Benefit: This provides a great stretch for the glutes and beneficial compression for your internal organs, aiding in digestion and circulation.
3. The Hip Opener
With your foot still on the chair, allow your knee to melt open to the side (similar to a seated Tree Pose or Half-Pigeon variation). Stay upright or, for a deeper stretch, hinge at your hips toward the seat back.
The Benefit: This mimics floor postures that open the hips and release the lower back, areas where many of us hold tension.
