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Mentioned in this Free Anusara Online Yoga Class Podcast (great for all yogi’s at work or not):

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This Anusara Yoga class podcast is great for beginners, if you have back pain, or in your office at work. All you require is a chair and your body. Upload to your ipod and use when you are traveling over the holidays. How cool is that? You can do yoga in your jeans, pajamas or even a suit.

    flatlowerbackchair

    Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

    Sit on Your Chair Halfway Then Turn Your Thighs In turnthighs.jpg

    Urdvah Hastasana – Stretch Arms Overhead then take Shoulder Stretch

    Arms Go Up and Down Moving with Breath

    Take a Twist 2X Each Side twist.jpg twistfwd.jpg

    Urdvah Hastasana – Arms Over Head

    Shoulder Stretch then Arch to the Side

    1/2 Sun Salutes in Chair – Stretching Up then Folding Over and Looking Up

    Urdvah Hastasana with One Leg Up leglift.jpg

    1/2 Sun Salute

    Ardha Agnistambasana – 1/2 Firelog Pose (Hip Opener then to a Twist) agnich.jpg

    Supported Uttansana – Standing Fwd Bend with Head on Chair (use a phone book if need be)

    Shoulder Stretch

    Standing Thigh Stretch

    Ustrasana Prep – Sit on Chair Hold Sides and Arch Back Up

    Twist

    Seated Fwd Bend or Baddha Konasana – Bound Angle Pose

    Meditation

    Namaste!

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