Foreword xiii
Introduction 1
Part 1: Yoga for Life 5
Chapter 1: Checking Out Chair Yoga 7
Chapter 2: Getting Ready for Chair Yoga 19
Chapter 3: Inhale, Exhale: Controlling Your Breath 29
Chapter 4: Adding Meditation to Chair Yoga 41
Part 2: Chair Yoga for the Body 51
Chapter 5: Relieving That Pain in Your Neck 53
Chapter 6: Stretching and Straightening the Shoulders 65
Chapter 7: Bringing Your Back to the Forefront 75
Chapter 8: Paying Attention to Your Abdominals 85
Chapter 9: The Hips Don’t Lie 95
Chapter 10: Getting a Leg Up 103
Chapter 11: Arming Yourself 111
Chapter 12: Ankles and Feet: Bearing All the Weight 123
Chapter 13: Don’t Forget the Fingers, Hands, and Wrists 133
Chapter 14: Adding a Chair to Popular Standing and Inversion Poses 145
Part 3: Creating Home Routines 159
Chapter 15: Moving Ahead with Chair Yoga 161
Chapter 16: Fifteen-Minute Routines for Home 167
Chapter 17: Focusing on a 30-Minute Routine 175
Chapter 18: Working in Yoga at Your Desk 193
Chapter 19: Chair Yoga in Transit 207
Chapter 20: Sit Up and Weight: Adding Weights to Your Chair Yoga 215
Part 4: The Part of Tens 229
Chapter 21: Ten Things to Remember about Chair Yoga 231
Chapter 22: Ten Things to Do When Creating a Home Chair Yoga Practice 235
Index 241
