Chair exercises with the stick pose are designed to improve your flexibility as well as your range of motion. While the stick pose is a classic position taught in yoga courses that does not require a chair, it can be paired with a chair to provide you with additional support and posture. In addition, the stick pose can be altered into a chair pose with proper training.
Basic Stick Pose with Chair
This stick pose exercise will help you maintain your balance while performing the stick pose. Place a chair directly in front of you. From this position, bring your upper torso down while simultaneously extending your left arm out and away from your body. While doing this, lift your left leg up and off of the ground. With your right hand on the top of the chair for support, continue to bend until your arm and leg are parallel to the floor. Hold this position for 10 seconds or until fatigued.
Seated Stick Pose
This pose can be performed either in a low chair or on the floor. If seated on the floor, extend your legs out and away from your body, keeping the upper torso of your body perpendicular to the ground as you do so. From this position, place both of your hands down on the sides of the chair for support. Extend your legs as far as they will go, holding this position while breathing deeply in and out for 10 seconds. Repeat until fatigued.
Stick Plough Pose With Chair
Place a chair directly behind you. Sit down on the ground, extending your feet out and away from your body with your upper torso perpendicular to the ground. From here, rotate backwards onto your shoulders, bringing your legs up, back and over your body until they are parallel with the ground. If you have rotated your legs and lower torso far enough, your feet will be resting on the seat of the chair, creating a perpendicular line between your upper torso and your legs. From this bent position, keep your arms flat and extended on the ground and in the opposite direction of the chair. Hold for 20 seconds before relaxing. Repeat the exercise until fatigued.
Four Limbed Stick Pose
This four limbed stick pose exercise is designed to strengthen your arms as well as your core muscles. With a chair directly behind you, push up and off of the ground, keeping your arms bent at the elbows in a push up position. Lift one leg up and place it on the seat of the chair. Follow with the other foot. Hold this position for 10 to 20 seconds or until you are fatigued. Repeat three times before completing the exercise.
