Badarinath GellaConscious Breathing Hub · Govt Certified Breathing Wellness Coach · Founder, Conscious

Chair Surya Namaskar Variation - 1 | Badarinath Gella

12 Jan 2024 · 3 min

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2:54

In this instructional video, Badrinath Gella demonstrates a chair‑based variation of the traditional Surya Namaskar (Sun Salutation). He begins by joining the palms in namaste, then guides the viewer through a sequence of movements: raising both hands overhead (Hastottanasana), arching the back, bending forward with optional hand placement on knees or floor, opening each hand to the mat, and alternating leg lifts. Throughout, he provides breathing cues (inhale, exhale) and emphasizes that modifications are acceptable for limited flexibility. Gella advises practicing the sequence in the morning and evening, starting with 1–6 rounds and gradually increasing to about 12 rounds, while cautioning against over‑exertion. He concludes by encouraging viewers to comment if they found the video useful.

Chapters

So let us learn about chair sun salutations. How to do chair sun salutations? Let me turn this side so that you can see me properly. First of all, join your palms in namaste. Breathe in, raise your both hands up. This is Hastottanasana and arch back, elbows straight. While exhaling, bend forward. In case if you cannot bend forward and touch the mat, You can place your both hands on your knees and bend forward, whatever is possible for you. If you can touch the floor, you can touch the floor. If you cannot touch the floor, it's also fine. Okay, from here, open your right hand, look towards your right palm, right palm on the mat. Open your left palm. Look towards your left palm, left palm on the mat. Breathe in, slowly come back. Now raise your right leg up, down. Left leg up, down. Again, bend forward. Inhale, raise your both hands up. Exhale, namaste. So keep repeating this. Breathe in, breathe out. If you cannot bend completely forward, you can place the both hands on your knees and stay here. And open your right hand Right hand on the floor. 5, open your left hand, hand on the floor. Inhale, come up, and right leg up, down. Left leg up, Down, bend forward. Inhale, arch back. Exhale, namaste. So keep repeating this sequence so that you will see a lot of improvement in your health. And this is the easiest and simplest way of practicing chair Surya Namaskar. So keep practicing in the morning and in the evening at least for 12 times. Do it for minimum 12 times. Do it as per your capacity. Do not overdo it. Initially you can start for 1, like, or 5 rounds, 6 rounds. Later on you can increase it to 12 rounds. With this, thank you so much. I hope you found this video useful. If you found this video useful, please comment below and I would like to read your comments. Thank you so much.