I was never a big “chair” fan. As a kid I always found excuses not to sit. I would complain that my back hurt, my blood circulation was cut, my mind was restless. I was mostly agitated, and sought infinite ways of replacing the “chair”. I would eat on the floor; read my books face down; write while reclining with a pillow under my belly, or put up my desk top on the sofa, so I could sit cross-legged and type. Whenever I had to fly, I would book a seat at the end of the airplane, where I could stand and stretch. When I had to sit at my bench at school, I couldn’t stop fidgeting, turning or kneeling. I just had no respect for her majesty “The Chair” I disregarded “her”, avoided “her”, whenever I could.To me the chair was associated with the greed for “power” and for ascension in the social hierarchy, neither of which were among my favorite acquisitions of our millennial civilization. This lack of appreciation went on for many years, until I finally rediscovered the role and purpose of the chair when I was touring Egypt a year ago. Amongst the multitude of temples, museums and sacred abodes I visited, I was spellbound by a depiction of the Goddess Isis, wearing a headdress consisting of an empty chair. The image struck me so deeply that I reconsidered the symbol of the chair – coming extreme antiquity. For many centuries it was an article of state and dignity, rather than an article of ordinary use. But in this enchanting image of Isis, she was depicted as Queen of the Higher Magic and the “chair” adorning her head signified the “seat of her soul”. She balanced it on the crown, as her role was to reconcile inner and outer power. Isis rekindled my passion for sitting. As I sat (still with my legs crossed) I would thank the chair I reclined on, honoring all the raw materials and labor involved so it could serve me. What’s more I never fidgeted on the chair, but found the experiencing very grounding and aligning.

I was recently asked to design a chair yoga practice by one of my dear friends. She had been struggling with osteoporosis, an arthritic hip, tendonitis, and stiff neck and shoulders for quite a while, and the regular well-rounded routine we used to do every week became a hurdle. I am not a big fan of props and tools being incorporated in yoga sessions, but was really amazed at how versatile and fulfilling a chair practice could be. Usually, chair practice is labeled as senior yoga, and assigned to people with disabilities. But if you free up your imagination, you would be surprised by the limitless possibilities that the architecture and support of the chair offers. And it doesn’t have to be only restorative or office yoga. It could be quite therapeutic and challenging. Chair yoga brings all the benefits of yoga to anyone who may feel challenged by a traditional yoga class. With the aid of a chair we can strengthen our bodies, increase mobility in our joints, improve balance and flexibility, and experience an overall sense of well being.

If you are stuck at the office, taking a few minutes out of your work day to perform just one or two Chair Yoga postures, to reduce the likely hood of tense shoulders and back or even tension headaches, will make a difference. These yoga stretches will rejuvenate you. Or if you are recovering from an injury Chair Yoga will maintain, stretch, and strengthen your body as you recover. If you have a disability it will help you manage the disability and keep your body in the best condition possible. It will give you peace of mind and self-esteem to know you are doing something good for your body, mind, and spirit.

While designing the routine, I figured that a chair practice should not only involve sitting. There are so many ways to use this prop unconventionally and effectively. And most importantly, because you are working in a stable and supported environment you advance very rapidly, both in terms of alignment and flexibility. As I approached the sequence, I ensured a good blend of core strengtheners and hamstring stretches. Next, I coupled deep detoxifying twists with juicy hip openers. I also included shoulder openers in the strengthening poses, and abdominal massagers in the forward and back bending section. Then, I paired supported balancing and standing variations with innovative seated binds and locks. Last but not least, I tossed in compound quad and calf stretches into a cocktail of forward bends and inversions – to generate an exhilarating and delightful experience.

Do you find yourself cramped and stressed after sitting at a desk for too long? Or perhaps you need a desk job tension reliever? Or maybe you are just injured or disabled, and simply cannot commit to your regular practice? Go for this innovative chair yoga – it’s safe, it’s whimsical, it’s mindful.