Chair Yoga: Chair Dog

About This Class

Dan Ward leads this energizing chair yoga session that opens with a standing Chair Down Dog (hands on the chair back, hips drawing back) paired with Cobra transitions, emphasizing active strength through the shoulders, arms, and inner thighs rather than passive flexibility. A blanket-assisted sliding lunge sequence follows, exploring deep hip-flexor and side-body lengthening with an optional overhead arm reach and lateral lean. Seated internal-rotation twists — reaching for the chair leg with a thumb-down grip — build spinal rotation and arm-leg integration. The class peaks with a variation on Purvottanasana (Reverse Plank) from the chair edge, with an optional elbow-and-knee dip for added challenge. The session closes with seated spinal twists in both directions, a gentle supported forward fold, and a brief moment of stillness before Namaste. A blanket (or towel) on a smooth floor is needed for the lunge sequence; everything else uses only the chair.