04/20/2026
🪑 Chair Surya Namaskar – 10 Steps for Flexibility & Relaxation
This gentle seated flow is perfect for beginners, seniors, or anyone looking to improve mobility without strain. Follow these 10 steps to energize your body and calm your mind 👇
1. Prayer Pose (Centering)
Sit straight, join palms at chest.
👉 Benefit: Improves focus & calms the mind.
2. Forward Fold
Bend forward, touch hands toward floor.
👉 Benefit: Stretches spine & relieves back stiffness.
3. Knee Hug (Right/Left)
Hug one knee close to chest.
👉 Benefit: Improves digestion & hip flexibility.
4. Deep Curl (Compression)
Curl body tightly over knees.
👉 Benefit: Releases lower back tension.
5. Leg Extension
Extend one leg forward, keep spine straight.
👉 Benefit: Strengthens legs & improves circulation.
6. Backward Stretch
Lean back, open chest, arms overhead.
👉 Benefit: Expands lungs & improves posture.
7. Forward Fold (Repeat)
Bend forward again gently.
👉 Benefit: Enhances flexibility of spine.
8. Knee Hug (Other Side)
Switch legs and repeat.
👉 Benefit: Balances both sides of the body.
9. Deep Curl (Repeat)
Relax into a compact curl.
👉 Benefit: Reduces stress & relaxes muscles.
10. Backward Stretch (Final Opening)
Open chest and stretch upward.
👉 Benefit: Boosts energy & relieves fatigue.
✨ A complete seated flow to stretch, strengthen, and soothe your body anytime, anywhere!
