{"id":4857,"date":"2016-12-09T20:37:59","date_gmt":"2016-12-09T18:37:59","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4857"},"modified":"2016-12-09T20:37:59","modified_gmt":"2016-12-09T18:37:59","slug":"chair-yoga-exercise-using-chair","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/chair-yoga-exercise-using-chair\/","title":{"rendered":"Chair Yoga &#8230; exercise using a chair!"},"content":{"rendered":"<p>Most of us\u00a0 usually spend several hours in front of a computer in a seated position.<!--more--> When we eventually stand up, we feel our body\u00a0 &#8220;tight&#8221; without been able to straighten our spine.<\/p>\n<p>We suggest some short \u201cactivity breaks\u201d to avoid sedentary life\u2019s consequences which can be quite interesting when it includes different ways of exercise. The recommended exercise program is inspired by Yoga, modified in \u201cChair Yoga\u201d! You can easily exercise at the office wearing your work clothes or a simple training outfit.<\/p>\n<p>We use a chair a little further away from the desk so you will be able to move. You must inhale and exhale from the nose and stay for 3 breaths at each pose.<\/p>\n<p>We begin with the famous chair pose \/ Utkatasana.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-4445 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-1-1.jpg\" alt=\"chair-yoga-1\" width=\"325\" height=\"266\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-1-1.jpg 325w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-1-1-300x246.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-1-1-200x164.jpg 200w\" sizes=\"(max-width: 325px) 100vw, 325px\" \/><\/p>\n<p>Standing forward bend \/ Uttanasana\u00a0 pose follows<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-4447 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-2.jpg\" alt=\"chair-yoga-2\" width=\"340\" height=\"268\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-2.jpg 340w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-2-300x236.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-2-200x158.jpg 200w\" sizes=\"(max-width: 340px) 100vw, 340px\" \/><\/p>\n<p>Go behind the chair, if its weight it allows, or at the desk to perform the cobra pose \/ Bhujangasana<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-4449 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-3.jpg\" alt=\"chair-yoga-3\" width=\"339\" height=\"280\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-3.jpg 339w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-3-300x248.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-3-200x165.jpg 200w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/p>\n<p>Stretch the front side of your hips doing low lunge with upward stretch leg forward pose followed by extended side angle pose \/ Parsvakonasana.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4451 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-4.jpg\" alt=\"chair-yoga-4\" width=\"341\" height=\"312\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-4.jpg 341w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-4-300x274.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-4-200x183.jpg 200w\" sizes=\"(max-width: 341px) 100vw, 341px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4453 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-5.jpg\" alt=\"chair-yoga-5\" width=\"339\" height=\"283\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-5.jpg 339w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-5-300x250.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-5-200x167.jpg 200w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/p>\n<p>Before we perform the other side we include<\/p>\n<p>&#8211; warrior III \/ Virabhadrasana III holding the chair to balance<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4455 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-6.jpg\" alt=\"chair-yoga-6\" width=\"345\" height=\"294\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-6.jpg 345w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-6-300x256.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-6-200x170.jpg 200w\" sizes=\"(max-width: 345px) 100vw, 345px\" \/><\/p>\n<p>&#8211; tree \/ Vrksasana pose with knee bent and foot alongside the inner thigh of the standing leg or alongside the calf muscle or the ankle<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4457 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yog-a7.jpg\" alt=\"chair-yog-a7\" width=\"320\" height=\"282\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yog-a7.jpg 320w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yog-a7-300x264.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yog-a7-200x176.jpg 200w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/p>\n<p>-1\/2 boat pose to strengthen\u00a0 abs and hips<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4459 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-8.jpg\" alt=\"chair-yoga-8\" width=\"289\" height=\"264\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-8.jpg 289w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/chair-yoga-8-200x183.jpg 200w\" sizes=\"(max-width: 289px) 100vw, 289px\" \/><\/p>\n<p>We execute the same from the other side and we are ready to go back to work!<\/p>\n<p>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d, General Manager &amp; Owner of AthensTrainers\u00ae<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1443 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-150x150.jpg 150w\" alt=\"varvara\" width=\"150\" height=\"150\" \/><\/p>\n<p>fitness &amp; spa, 50<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us\u00a0 usually spend several hours in front of a computer in a seated 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