by Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
This is a chair-supported variation, which is the standing balance One Raised Leg Pose for beginners or those with limited strength and flexibility. This chair yoga pose can help alleviate back pain and discomfort associated with prolonged sitting, for instance, for travelers or working professionals. This restorative-healing stretch can be beneficial for those in rehabilitation programs recovering from lower body injuries, surgeries, or conditions such as sprains, strains, or fractures while reducing the pressure off the lower back and hips. Included in yoga for sportspeople, which can be practiced before an athletic or running event, or for regular rock or trek climbers, improving balance and stability. Also, this gentle practice can be included in yoga for seniors, students due to their physical conditions, age, recovering from an ailment due to recent surgery, and pregnant women.
STEPS
- First, keep a chair handy, that should be according to the height of you, touching your feet to the ground.
- Start aligning in Chair Tadasana (Chair Mountain Pose).
- Sit upright with the arms at the edge of the chair, spine erect, feet together and flat on the ground, and knees directly over the ankles.
- Ensure your chin is parallel to the floor.
- Shoulders should be rolled back, and facial muscles should be relaxed.
- Ground down through your sit bones, feel a sense of stability and connection with the chair. Take a few deep breaths here.
- Inhale and lift your right foot off the ground, extending the leg straight before you.
- Keep your knee straight but not locked. Right leg is parallel to the floor, and the foot is flexed, pointing its toes to the sky. The other foot (left) is firmly placed on the ground.
- Hold the pose for about six breaths or as per the body’s capacity. Breathe slowly and deeply, focusing on maintaining balance and stability. Keep your hips leveled and avoid leaning to one side.
- To release, exhale and lower the raised leg (right) back down on the ground, coming back into Chair Tadasana. Stay here for a breath or two.
- Counter the stretch on the other side, following the above instructions.
- Relax and rest in Dirga Pranayama Chair (Three Part Breath Chair).
- If students feel uncomfortable, they can use props like pillows, folded blankets, bolster, block(s) or rolled mats to support the feet.
BENEFITS
- Lengthens and straightens the spine, back, and neck, ensuring a healthy vertebral column.
- Activates core muscles, improves posture, and enhances focus and concentration.
- Stabilizes the neck and shoulder joints while promoting the flow of prana (life energy).
- Increases inhalation and exhalation length, stimulating the vagus nerve and activating the parasympathetic nervous system.
- Alleviates stress and pain in the neck, shoulders, and back, reducing the risk of soreness and injuries.
- Balances chakras and enhances meditation or pranayama practice.
- Strengthens the quadriceps, hamstrings, glutes, and improves joint health in the hips, knees, and ankles.
- Beneficial for athletes, students with disabilities, and those with vertigo or balance issues.
- Encourages steadiness (sthiram) and ease (sukham) while aiding recovery from lower-body injuries and conditions like arthritis, fibromyalgia, varicose veins, and plantar fasciitis.
- Strengthens the uterus, supports menstrual and fertility health, and facilitates smoother childbirth and postpartum recovery.
- Especially useful for pregnant women and senior citizens.
LIMITATIONS
- Avoid if recovering from injuries or surgeries in the neck, spine, shoulders, rib cage, back, hips, or abdomen. Consult a yoga expert for spinal conditions like herniated discs or spondylolisthesis.
- Those with anxiety, depression, PTSD, or ADHD can practice mindfully with eyes closed.