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.
Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):
Urdvah Hastasana – Stretch Arms Overhead then take Shoulder Stretch
Arms Go Up and Down Moving with Breath
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
1/2 Sun Salute
Supported Uttansana – Standing Fwd Bend with Head on Chair (use a phone book if need be)
Standing Thigh Stretch
Ustrasana Prep – Sit on Chair Hold Sides and Arch Back Up
Seated Fwd Bend or Baddha Konasana – Bound Angle Pose