A Simple Seated Yoga Routine for the Olympic Couch Athlete

Yoga may be all the rage in the current American fitness scene, but this spiritual and physical practice has been around for thousands of years. Only recently have scientists, doctors, and fitness experts begun to truly appreciate all that yoga's slow, intense movements, controlled breathing, and stress-control techniques have to offer.

If you are especially overweight or out-of-shape, the hardest thing to do is start a healthy diet and exercise routine. You may be too embarrassed to go outside, or be seen in workout clothes. You may not be able to afford an expensive gym membership. Or hardest of all, you may not be able to walk very far or do many of the exercises people recommend you do. One of the best parts about yoga is that anyone can do it - you don't have to be a skinny rubber band granola-munching hippie to do yoga! You may find that it's the ideal way to build up basic conditioning, so you can gradually move on to more rigorous aerobic exercise. Or you can advance to different levels of yoga practice for all the exercise you ever need, according to some famous yogis!

Yoga routines help equalize the different systems of the body, including the central nervous system, the endocrine system, and the digestive system. By slowing down the overworked modern brain, and by gently stretching the body and massaging the internal organs, yoga creates a feeling of inner wellness that can't be beat. Yoga takes us out of our stressful lives for a while- away from our endless lists of things to accomplish, issues from the past, or concerns about the future. By practicing yoga on a regular basis, we build up a natural response to stress, and we are able to deal with the pressures of our daily lives.

The health benefits of yoga are many, and more are being discovered every day. Everyone knows that regular exercise is good for general health, and being in better physical condition counters the effects of stress. Yoga produces the following physical health benefits:

* improves digestive function
* improves flexibility and joint mobility
* strengthens and tones muscles
* increases stamina
* aids a healthy immune system
* offers relief from back pain
* decreases cholesterol and blood sugar levels
* increases circulation
* increases energy and improves brain function

Good mental health is just as important as physical health. The mental benefits of Yoga include:

* increases body awareness and acceptance
* gives relief from in the body
* refreshes the body by easing muscle strain and tension
* relaxes the mind and body
* helps focus the attention
* sharpens concentration
* helps teach patience and calmness

When beginning a yoga practice, don't push yourself farther than what you feel you can comfortably accomplish, yet still find challenging. Always ease off of a pose at the first sign of physical pain. Forget the old adage, "No Pain, No Gain!" It doesn't apply to yoga, and shouldn't apply to any form of exercise. Of course, it is recommended that you find a licensed teacher or studio when you first begin learning yoga. The Yoga Alliance provides a list of teachers who hold Registered Yoga Teacher credentials. If you are unable to take lessons from a teacher or at a yoga studio, you can easily find CD's and DVD's of simple routines online or in your local library or bookstore.

For beginners, especially folks who are inflexible, deeply out of shape, or recovering from an injury or illness, good DVD's to start with are Peggy Cappy's "Yoga For The Rest of Us" series or Megan Garcia's "Just My Size Yoga." I own both of these programs, and I use them regularly. They're terrific, and make me feel fantastic even when I haven't been exercising in a while.
You don't need to spend any money at all to do a very simple, safe yoga program. Please be advised, however, that you should check with your doctor before undertaking any exercise program, especially if you have a physical condition or have been inactive for a long period of time.

Breathing (Pranayama):

The point of yoga breathing is to calm the mind and bring peace and balance to the heart, lungs and the entire body. It helps muscles relax, and assists in making you more focused for the exercises to come.

1. Begin by sitting down cross-legged on the edge of a cushion or something that will raise your rear slightly off the floor. This will reduce strain on your spine and lower back muscles. If you are unable to sit on the floor, that's okay! Sit in a sturdy, straight-backed chair for the same effect. Have the chest raised slightly and tilt your head down. Make sure your spine is straight, but not tense and don't collapse around your abdomen.
2. Be aware of your normal breath. Close your eyes and simply pay attention to the sound of your breath coming in and out through your nose. Notice the way your ribcage expands and contracts when you breathe.
3. Count the length of your inhale, and the length of your exhale. See if you can make them of equal length. Spend some time practicing making your inhalation and exhalation of equal length.
4. When you feel comfortable with the above exercise, try making the exhalation twice as long as the inhalation. Work with the rates of breathing to find the most comfortable speed for you. For example, ratios of 4:2, 6:3, 8:4, 10:5, 12:6, where the first number is the exhalation, and the second, smaller number is the length of inhalation. Practice this ratio breathing for a little while, and then let go of the counting and just observe your natural breathing again.

Now that you have allowed your breathing to help relax your body, you are ready to try some very simple, gentle yoga exercises, or asanas. I have listed here a routine with simple sitting exercises for those who are not feeling strong or just starting out.

Seated Yoga Routine:

1. Seated Mountain Pose
2. Seated Sage Twist
3. Seated Forward Bend
4. Seated Lower Back Stretch
5. Seated Child's Pose
6. Chair-assisted Corpse Pose

1. Seated Mountain Pose

Begin by sitting forward on your chair and keeping your feet flat on the floor, about hip distance apart. Distribute your weight evenly on your sit bones. Draw your tail-bone in and lift your abdomen by pulling your navel up and into your spine, tightening your abdominal muscles. It feels like you are hollowing out the space below your belly button.

Lift your sternum, creating space between your abdomen and chest. With your hands relaxed at your sides and palms facing inward, roll your shoulder blades back and down your back as if you have wings and you are folding them down and in. Tuck the chin slightly to lengthen the neck.

Close your eyes and simply breathe. Breathe from the diaphragm and hold the pose for at least five full breaths. From the waist down you are grounded into the chair, as a tree roots into the earth. From the waist up, you are growing toward the light.

2. Seated Sage Twist

Place the right hand on the left thigh, and on the inhalation, lengthen your spine, on the exhalation, gently begin to rotate your torso to your left, rotating only in your lumbar spine, (move the navel).

Continue gradually over the course of a number of breaths to inhale and lengthen your spine, exhale and rotate your spine. Move the twist progressively up your spine, finishing with your neck. Keep the shoulders level and relaxed. Hold this position.

To exit, inhale and lengthen your spine, then begin to rotate back to neutral on the exhalation.

3. Seated Forward Bend

Rest your hands on your thighs and place the heels of the hands by your hips. With your spine lengthened, but allowing it to retain the natural curves, exhale and bend forward, leading with your heart, as far as you can without unnaturally curving your spine.

When you have bent forward as deeply as you are comfortable going, inhale and slowly lengthen your spine for the last time, then exhale and release your neck and head. Keep a straight spine for a few minutes and than release the energy from the muscles.

If have any problems with your back, keep your hands or arms on your thighs while you completely relax. If you feel comfortable you can release your hands and head toward the floor. To exit the pose, slowly bring your hands back to your thighs, and raise back up with the help of the arms.

4. Seated Lower Back Stretch

Sit with a straight spine and feet flat on the floor. Slowly lower your forearms to your thighs as you begin to stretch out with the crown of your head, lengthening your spine.

Bring your chest to your thighs, relaxing your head and neck. If you find your chest resting on your thighs, slowly lower your hands to the floor and walk your hands away from your toes. Take five to ten long, deep breaths.

Slowly bring your hands back to your knees and round your spine upward, uncurling one vertebrae at a time until you are sitting straight once again.

Inhale, rolling your shoulders up to your ears and then exhale, rolling your shoulders down. Do this last part three times.

5. Seated Child's Pose

For this exercise, it is helpful to use a table or desk for support while you bend.

Put a pillow on your lap. Bend at the hips and let your torso relax on your thighs and your forehead rest on the pillow. Relax your arms and hands and let them hang beside you.

Sit on your chair and pull back away from the desk, resting your palms on the desktop and extend your side torso. Lift the ribs up, let the shoulder blades slide toward the desk, make sure the head is extended from the spine with the chin toward the chest.

Relax and allow the pillow and desktop to carry your weight while you breathe easily for as long as you are comfortable.

6. Chair Assisted Corpse Pose
Sit forward on your chair and open the legs a little wider than the hips. Lean forward from the hips and drop your torso down. Let the head and arms hang down toward the floor.

Relax and let your body remain loose while you breathe deeply and easily for as long as you are comfortable.

Try to do this routine at least three to four times a week. Remember the main purpose of yoga is to relax and breathe! If you feel any dizziness, pain, or shortness of breath, stop the exercises immediately and check with your doctor.