Day 299 - A Year to Clear - The Chair Pose

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Photo by Clem Onojeghuo on Unsplash

Photo by Clem Onojeghuo on Unsplash

Lesson 299: The Chair Pose

Again, Stephanie Bennett Vogt shares another pose she uses for relaxation. It personally gave me a headache so I’m not going to be doing it any time soon, but maybe it will be great for you. Here are the steps and pic that goes along with it:

Begin: Sit in a sturdy chair, preferably one with no arms.

  • Align: Make sure that your thighs are parallel to the floor, shins exactly perpendicular. To achieve the right angles if you are tall, place a blanket under your hips; if you are short, place a blanket or two under your feet. (Note: keeping the thighs, legs, and floor at precisely right angles to each other prevents undue stress on the knees, back, and neck.)

  • Position: Place both knees shoulder distance apart, with heels directly under your knees, and feet pointed slightly inwards. Make sure your big toes make firm contact with the floor.

  • Adjust: Slide your butt all the way back in the chair and place your elbows on your knees. Let your hands dangle freely.

  • Drop (Stage 1): Slowly drop your head and hang over your knees like a rag doll.

  • Tweak: Tuck your chin in slightly to allow your neck to lengthen; adjust your upper back to create a hollow between your shoulders.

  • Release: Direct your breath along your spine, releasing holding areas and let go.

  • Drop (Stage 2) OPTIONAL: [NOTE AVOID STAGE 2 if you have high blood pressure, glaucoma, or hiatal hernia.] To deepen your experience of this pose, slowly lower one arm and then the other to the floor and allow your head to hang gently over your knees. When you feel complete, return to Stage 1 for a few moments of integration by placing one elbow, and then the other, on your knees.

  • Finish: To come out of Stage 1 place your hands one at a time on your knees or on the side of the chair. Come up slowly, one vertebrae at a time, with your head last. (Note: Try not to grip your tailbone as this defeats the purpose of the pose.)

  • Integrate: Allow your body to integrate the effects of the pose by sitting quietly for a few breaths.

The Chair Pose Stephanie Bennett Vogt