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Free practice guide

Sun
salutation
on the chair

Wake up your whole body in a few minutes, at your desk and in your work clothes.

From the session Be Healthy in Bye Bye Stress

Palms together at the chestHands up over the headArms together over the head
Sat Kirtan Kaur KhalsaNineMinMax® Business Yoga9MIN Yoga

Before you start

A full-body stretch, without leaving your chair

This sun salutation is adapted for the chair. In 16 flowing movements you stretch, fold, twist and lift, moving with your breath. You do not need any previous yoga experience.

ChairA stable chair without wheels. Sit on the front half.
BreathBreathe through the nose and let each movement follow the breath.
Both sidesDo the sequence with the left side, then repeat with the right.
Overview of the 16 movements of the sun salutation on the chair

Move gently and within your own limits. Stop or modify any movement that causes pain or discomfort. If you have a health condition or injury, or are pregnant, check with your doctor first.

The sequence · 1–8

  1. 1Movement 1: Palms together at the chestBring your palms together in front of your chest, inhale deeply, exhale and inhale to start.
  2. 2Movement 2: Hands up over the headBring your hands up over your head, leaning back slightly.
  3. 3Movement 3: Head to left kneeExhale and bring your head to your left knee as close as possible and grasp your left shin.
  4. 4Movement 4: Knee to chestInhale, sit upright, pull your left knee toward your chest.
  5. 5Movement 5: Lower leg and relaxExhale, lower your left leg and relax your hands.
  6. 6Movement 6: Left hand up and over headInhale, bring your left hand up and over your head. Follow your hand with your eyes, stretch your sides.
  7. 7Movement 7: Lower handExhale and lower your hand.
  8. 8Movement 8: Twist left with chairInhale, twist your upper body to the left, using the chair to increase your twist.

The sequence · 9–16

  1. 9Movement 9: Back to centerExhale and come back to center.
  2. 10Movement 10: Chair cobra poseInhale into (chair) cobra pose, your elbows at your sides, palms at shoulder level facing forward, lift your chest up, bringing the shoulder blades towards each other, stretch your chin up and hold the position for a couple of breaths.
  3. 11Movement 11: Raise left leg parallelExhale (grasp the sides of your seat) and inhale and raise your stretched left leg parallel to the ground, exhale and lower it.
  4. 12Movement 12: Raise both legs parallelInhale, raise both legs parallel to the ground.
  5. 13Movement 13: Heels on floorExhale, put your heels on the floor.
  6. 14Movement 14: Arms behind back like wingsExhale and raise your stretched arms up behind your back like wings.
  7. 15Movement 15: Swing arms up and hold breathInhale, swing your arms down towards your ankles, forward and up, bring them together over your head. Hold the breath and stretch up.
  8. 16Movement 16: Prayer pose at chestExhale, place the soles of your feet on the ground and bring your hands together in prayer pose in front of your chest.
Repeat the sequence, using the right hand and right leg.

Afterwards

Sit for a moment and notice how you feel

Your takeaways

This sun salutation comes from one of nine sessions in Bye Bye Stress.

Read the book9 complete NineMinMax® Business Yoga sessions. In English, Dutch and German.
Order the book
Bring it to your companyIntroductory workshop, five-week foundation, regular classes and nine masterclasses.
Plan a workshop
A virtual cup of teaA relaxed 30-minute conversation with Sat Kirtan about you or your team.
Book your tea
info@kundaliniyoga.work · +31 6 445 58 9819MIN Yoga

Before following any practice suggested here, consult a doctor as to suitability, especially if you have health problems or special conditions. Based on Kundalini Yoga as taught by Yogi Bhajan®. © Sat Kirtan Kaur Khalsa.