Embarking on a journey toward enhanced flexibility, balance, and relaxation through chair yoga, today marks the start of our 10-day series dedicated to weight loss and mindfulness. This beginner-friendly session focuses on basic postures and breathing techniques to set the tone for successive practices.

Start by finding a comfortable seated position on your chair, sitting towards the edge for optimal alignment. Anchor yourself by pressing both sit bones evenly to avoid leaning. With feet positioned wider than hip-distance apart and knees aligned over ankles, ensure your feet are parallel and firmly grounded. Relax your shoulders and draw your chin slightly downward.

Place your palms gently on your thighs. Close your eyes and breathe deeply through your nose. Exhale fully through an open mouth, releasing tension. This foundational step helps connect breathwork with mindful movement and relaxation.

Begin opening the chest by rotating your palms forward and raising your arms towards the sky. Inhale to reach high, without straining shoulders. On the exhale, bring your arms down by your sides. Repeat to create fluidity in upper body movements and stimulate energy flow.

Enhance your practice by leaning slightly back without collapsing through the midsection. Using your leg muscles, engage in habits such as pressing heels down then raising onto your toes gently. Repeat motions to improve balance and strengthen lower limb muscles.

• Flex occurrence in ankles
• Enhancing balance with controlled foot lifts
• Stretch and extend your legs gently, alternating taps on the floor
• Engage core by drawing belly button towards spine during movements

Practice gentle twists on both sides to bring mobility throughout your torso. A thorough twist from the waist strengthens the oblique muscles and leads to small improvements in digestion and core strength.

“Enjoy this moment of opportunity to twist gently without any strain. A controlled movement strengthens mind-body wellness.”

Return to a centered stance, place feet wide, and lean back into the chair. Maintaining an elongated spine, breathe deeply to conclude with a closing gratitude meditation. Join palms above the head in a motion of thanks, focusing on newfound sensations and growth potential this practice encourages.

Ending the practice by expressing gratitude anchors positivity in your heart space. Continue your day carrying the lightness attained from this foundational yoga day forward to future sessions in your series.