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

Chair Suryanaskara Standing - Variation 2 | Badarinath Gella

12 Jan 2024 · 3 min

Watch on YouTube

3:23

In this instructional video, yoga teacher Badrinath Gella demonstrates a chair‑assisted version of Surya Namaskara (Sun Salutation) designed for seniors, people with knee problems, or anyone who finds standing poses challenging. He guides viewers through a sequence that begins with a standing prayer pose (Pranamasana), then moves into a forward bend with hands on the chair, followed by alternating leg‑back and leg‑forward steps while keeping the elbows straight, shoulders rolled back, and the upper body lifted rather than rounded. Gella emphasizes hip positioning, elbow alignment, and forward‑leaning cues, and offers optional leg‑raise variations. The routine is suggested to start with 2–3 rounds and progress up to 12 rounds, depending on individual capacity. The video ends with a call‑to‑action for viewers to comment on how many rounds they completed, reinforcing community engagement and encouragement.

Chapters

We are doing one more variation of sun salutations, especially people who has knee problems, who cannot, who are elderly, and also like people who are like senior citizens. You can do this simple Surya Namaskara by just holding the chair. For this, first come in front of your chair, hold your chair, and from here make sure your feet are properly placed on the mat or on the Floor. From here, come to pranamasana. Inhale, raise your both hands up, arch back, hastutanasana. Exhale, bend forward, place your both hands on the chair, and slowly hold your chair and take your right leg back. Take your right leg back. From here, bend your left knee, bend your left knee, and slowly push your hips forward. Many people tend to bend forward, but try to lift your upper body up. Do not bend your elbows, do not bend your elbows. Elbows straight, look forward. Now slowly take your opposite leg back and bend forward, upper body down. Look forward, stay here. Now we have taken right leg back, right? Now bring your right leg forward and bend your right knee. Again, do not bend your elbows, roll your shoulders back, come up, try to push your hips down. And left leg back— left leg forward, sorry— and bend forward. Inhale, arch back. Exhale, we'll do one more round. Breathe in, out, bend forward. Hold your chair, take your left leg back, bend your right knee. Right leg back and upper body down. Here you can add two more, uh, like variations where you can raise your right leg up and down, left leg up and down. Now you have taken your left leg back first, so then bring your left leg forward and bend your left knee. Try to push your hips down. Do not bend your elbows. Look forward, look forward, and bring your right leg forward and bend forward. Inhale, arch back. Exhale, pranamasana. So this is standing Sun salutations for elderly people who has knee pains and etc. So just do this again as per your capacity. Start with 2 rounds, 3 rounds, and do it until 12 rounds. This will benefit you a lot. If you found this video useful, please comment below and how many rounds you have done, please comment below in the chat box. Looking forward to see your comments. Thank you, thank you so much.