July 9, 2014

#10 "Yoga Minute" Seated Walking Pose

"Seated Walking pose" works the leg, hip and abdominal muscles. It mimics walking without the bodies weight. This pose is great when stuck in a seated position for an extended period of time with limited mobility.

The pose can help prevent blood clots, stiff joints, muscle weakness, constipation and strengthens the abdominal muscles. During the movement the abdominal muscles are used to support the torso as well as stabilize the pelvis while some of the muscles of the back work to help maintain posture and keep the body in the upright position. Helps stretch and strengthen the legs and hips and is good for circulation and digestion. Keeps the walking mechanics in shape without the bodies weight allowing for easier movement after being seated or immobile for long periods of time.

From a seated upright posture with the shoulders over the hips and head over the heart. Slide closer to the front edge of your chair if comfortable so the back of the leg when extended and dropped down does not bind against the seat. With the knees at 90 degrees, top of thighs parallel to the floor or slightly angled down and the soles of the feet resting on the floor. Lift one leg as high as is comfortable keeping the knee bent. Then extend the lower leg to straighten the whole leg with the foot flexed (toes pointing toward the knee). Gently drop the straight leg resting the heel against the floor. Next, drag the heel back to the starting position and repeat on the same side, multiple times, before moving to the other leg.

Listen to your body when performing this pose. Choose a variation that works for you, for example the height of the lifted leg and how many repetitions on each leg. 5 to 20 reps is a range to work in, less if needed.

These videos are designed for inactive beginners, seniors, baby Boomers and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page "Yoga Chuck”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

Happy & Healthy,
Yoga Chuck

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