We may click on the arrow above or the links below to translate this website into more than 100 languages.
Podemos hacer clic en la flecha arriba o en los enlaces siguientes.
Podemos clicar na seta acima ou nos links abaixo.
    Google Translator or the Bing or MSN Translator


Welcome to the Love of
Sitting Yoga
or
Chair Yoga

       Sitting yoga in a chair, or chair yoga, is a relatively easy and excellent way of doing yoga exercises.  This page gives an excellent form of sitting yoga, or chair yoga, that is relatively easy, enjoyable, energizing and effective. This yoga is a type of hatha yoga exercises, poses, or asanas; and will work for most levels of ability, including most seniors. 

 Preliminary Yoga Practices

The following preliminary yoga practices may be done before the regular sitting yoga:

1. Sitting relaxation-meditation

with the feet a comfortable distance apart -- about shoulder width. The hands are relaxed on the thighs, palms up, or in any comfortable position.

Sit and relax for about 1 to 4 minutes or more.


2. Sitting relaxation-meditation

with the feet, heels together, toes apart; or with the feet crossed at the ankles. The hands are relaxed in any comfortable position.

Sit and relax for about 1 to 4 minutes or more.


3. Smiling yoga -- Smile and be happy. 

Optional: with the affirmations:

I AM a beautiful smile, and I AM sending my infinite light everywhere.

I AM a beautiful smile, and I AM sending my infinite love everywhere.

I AM emanating, radiating light and love to the world.

Remember: Things go better with a smile.

Smile and many will smile with us. 

The following is a happy, smiling video by Wai Lana:

Smile and Be Happy 

(About 7 minutes, 32 seconds long)


4. Laughing yoga, hasya yoga, or good humor yoga with four good humor sounds:

Ha Ha Ha, He He He, Ho Ho Ho, and Hu Hu Hu.

Laugh with these four good humor sounds in any good, creative way. Laugh in any other good way.

Remember: Things go better with laughter. 

Laugh and many will laugh with us. 

Note: If we smile and laugh, the following sitting yoga will generally go better, and our life will generally go better. 

******************************************

Introduction to 
Sitting Yoga or Chair Yoga

The following information is important to know before practicing the chair yoga:

1. The poses are generally done in a comfortable chair, which has a back to it, but no arms. The chair has no arms, so the arms of the body can move freely on the sides of the chair. 

2. Any kind of clothes may be worn; however, the looser the clothes and more comfortable the clothes, generally the better. Also, it is best not to wear shoes, however shoes may surely be worn if one so desires. Some kind of sandals or slippers may be better. Socks may be worn or not. 

3. Generally, it is best to do this yoga before eating in the morning, or do the yoga at least two hours after eating during the day or in the evening.  

4. We may begin by learning one or two postures, or the first four postures; that is, the "foundational four", and then gradually learn one or two more postures at a time for a total of 18 postures. Each posture may be repeated as desired.   

5. Most of the exercises are done in four parts, steps, stages, or movements. Each part, step, stage, or movement has its benefits. Part 1, for most of the postures, is the hands to the heart, in the heart-centered position, or prayer position with the palms together. 

6. These chair postures, or chair yoga, are excellent exercises in and of themselves, and "approximate" or "simulate" the more traditional or classical postures. They can help one prepare to do the more traditional postures. 

7. They are generally done in an excellent order, from 1 to 18. We may follow the sequence given or we can be creative, and change or vary any of the postures. We can pick and choose what postures we want to do, and we may add other postures. 

8. If you cannot figure out one or more of the steps or stages, just guess, or skip it and go on to the next step or stage.  

9. This chair yoga is for all levels of ability, from beginners to advanced -- from children to seniors. All can benefit and learn from this practice. This chair yoga is especially good for those who believed they could not do yoga (postures). This chair yoga may be done sitting in a chair or standing. This chair yoga is especially good in the winter when the floor may be too cold to use. 

10. Most people will be able to do most of the movements; however if there is any movement you cannot do, that is perfectly fine, and with practice, you may be able to do it. 

11. You may start with a practice of 1 to 4 times a week, and then gradually work up to 4 or more times a week. A good beginning practice may take 4 to 16 minutes. 

12. This yoga may be practiced as part of any path or organization. 

13. A video of this sitting yoga or chair yoga will be made as soon as reasonable. For the time being there is only a verbal explanation, from which you may learn much or most of the chair yoga. 

Remember: Things go better with yoga!

******************************************

How to Practice Sitting Yoga

     We generally begin sitting in a comfortable chair that has a back but no arms.  We sit in a good posture, with the feet on the floor, the feet spread a comfortable distance apart, about shoulder width, and the hands relaxed on the thighs. 

Note: This yoga may also be done sitting on the floor or the ground in a cross-legged position, if that is comfortable.

1. The Sitting Pose of Salutation or

The Gracious Greeting

(To the Presence or Divinity in the teacher, and to the Presence or Divinity in each other)

Begin with the sitting relaxation-meditation pose, sitting in a good posture with the feet a comfortable distance apart, and the hands on the thighs or relaxed along the sides. 

(4 parts, steps or stages)

1. With the hands on the thighs or along the sides of the body or chair, bring the hands to the heart, palms together, gradually breathing in, 

2. Keeping the hands at the heart, bow down, gradually breathing out, 

3. Come up to an upright position, gradually breathing in, 

4. Lower the hands to the thighs or sides, gradually breathing out.

Note: We may repeat this pose of salutation as desired, 2 to 4 times or more.

Note: The breath can be more and more coordinated with the movements in most of the postures; and therefore there is more and more effectiveness or benefit from the exercise.

Note: This pose, especially when standing, is also the "typical greeting" between yoga practitioners. Just add "namaste" in Part 2.

Namaste means: I greet the Divinity within you, or greet the Presence within you.

The following is fabulous, fun song:

Namaste Song led by Wai Lana. A marvelous, fun song, sung by groups of individuals from various parts of the world. 

(5 minutes, 43 seconds long)


2. The Sitting Sun Salutation or

The Pose of Salutation to the Sun or 

The Gracious Greeting to the Sun

The steps or stages in this pose, except Step 3, are exactly the same as Number 1, the Sittting Pose of Salutation.  

Begin with the sitting relaxation-meditation pose sitting in a good posture with the feet a comfortable distance apart.

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Keeping the hands at the heart, bow down, while gradually breathing out, 

3. Come up, flare out the hands near the shoulders with the palms facing forward, and bend the back backwards, while gradually breathing in.

4. Come to an upright position and lower the hands to the thighs or sides, while breathing out. 

Repeat if desired, 1 to 4 times, or more. 

Note: Also, the ideal is to generally do this exercise outside in a gentle sun, facing the sun, but not looking directly into the sun.


3. The Sitting Shoulder Stand

Begin with the sitting relaxation-meditation pose with the hands relaxed on the thighs or along the sides.

(4 parts, steps or stages)

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bring the palms of the hands to the lower back, bowing down, and gradually breathing out, 

3. Come up, keeping the hands on the lower back, gradually breathing in, and bending backwards,

4. Gradually come forward to an upright position and bring the hands to the thighs or sides, gradually breathing out. 

Repeat if desired.

Additional / Optional:

Each of the parts may include the following affirmations, generally repeated sillently:

Part 1: I AM all Light.

Part 2: I AM all Love.

Part 3: I AM all Light.

Part 4: I AM all Love.

These affirmations may be included in most of the postures. 


4. The Sitting Half Fish Pose or 

Arched-Back Pose  

Begin with the sitting relaxation-meditation pose, with the hands relaxed on the thighs or along the sides.

(4 parts, steps or stages)

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bring the fingers of the hands underneath the thighs with the thumbs of the hands somewhat on top of the thighs, gradually breathing out, 

3. Gradually bend back, keeping the hands in the same place, gradually breathing in,

4. Gradually come forward to an upright position and bring the hands to the top of the thighs, gradually breathing out, coming to the sitting, relaxation-meditation pose. 

Repeat if desired. 

****************************************

With one repetition each, the four postures above can be done in about four minutes. 

The four postures that are explained above can be an excellent start into the practice of yoga exercises, that is, hatha yoga, especially if we repeat them 2 to 4 times, and do all four postures four or more times a week. 

***************************************

Note: The rest of the 18 postures will be explained as time permits. 

******************************************

Ending: The postures tend to be complimentary, 1 and 2, 3 and 4, 5 and 6, etc., so it is generally best to do an even number of postures.

And then, generally, finish with the "complete relaxation pose", or "peace pose" or "tranquility pose" with the palms of the hands resting on the thighs in any comfortable position. Of course, this pose may also be done lying on the floor.

The "simplified complete relaxation pose" is to sit in a comfortable relaxed position, and then strive to relax each part of the body beginning with the toes up to the scalp. Then stay in this relaxed position approximately 1 to 4 minutes, or more, or as long as we like. 

The complete relaxation pose is actually #18, or the last pose, however it may be done at the end of any session, and it may done anytime whatsoever. 

****************************************

       We may follow the sequence given; or we can be creative, and change or vary, any of the postures. We can pick and choose what postures we want to do. And we may add other postures. 

*****************************************

Generally, it is best to take a "gentle and gradual approach" to learning and doing this yoga. We can gradually, gently and gracefully do better and better in these postures and come more and more into "siddhi, excellence, or perfection".

More postures will be added as time permits, for a total of 18 postures.

This relatively simple sitting yoga or chair yoga is an excellent form of spiritual-physical exercises; especially if we include the "I AM" affirmations.

These sitting postures may also be generally done in a cross-legged position sitting on the floor or ground. These sitting postures may also be done standing, in a very similar way to the sitting postures.

When time and ability permit, a YouTube video of these postures will hopefully be made. For the time being, you may learn this yoga from this verbal explanation, or you may print out the postures and have your own little booklet to use or follow. You may highlight any part of this page and print only that part.

****************************************

In addition to the 18 postures, there are four common, cross-legged, sitting postures, one or more of which we may be able to do on a chair with no arms, or on the floor, or especially on green grass.  

The four, cross-legged, sitting postures are:

1. the simple crossed-legged posture.

2. the perfect posture with one foot between the opposite calf muscle and thigh muscle.

3. the half lotus with one foot on the opposite thigh, and

4. the full lotus with both feet on the opposite thighs.

Note: If we sit on the floor, we may use a pillow, cushion, pad, or a folded blanket under the buttocks to help us to be more comfortable and to sit for a longer time. If we practice sitting in one of these crossed-legged postures four or more times a week, we may learn to be comfortable and relaxed. If we are comfortable and relaxed, we may use these cross-legged postures for meditation. 

*****************************************

This website page or any part of it may be printed out. We may highlight any part of it and just print out what is highlighted. 

We may read about the posture and then try to do it, or have someone else read the page, and we do each part as it is read. 

****************************************

Remember:

Practice makes perfect.

Practice brings progress.

The proof is in the practice.

Those who practice this yoga may be called a student, disciple, practitioner or a yogin.

A male who has a great mastery of yoga may be called a yogi, and a female who has a great mastery of yoga may be called a yogini. We may strive to become a yogi or yogini.

And we may choose to become a yoga teacher. Anyone may choose to learn and teach this yoga. A reminder to all teachers is that "Example is the best teacher."

And people are generally welcome to observe the class -- observers are welcome. It is encouraged that there be no charge for classes, and that it is taught on a free basis, or for donations or love-offerings, or a suggested donation or love-offering.

These postures may be done at home, at work in the office, in yoga centers, in ashrams, health and fitness spas, outside when weather permits, etc.  

*****************************************

To learn more about yoga

*************************************

Opportunities for You

An Opportunity to Sign Up for

Our Free Newsletter, 

An Open Letter of Love

    This newsletter, An Open Letter of Love, can help us in many ways, including the fulfilling our divine plan, having a far greater enlightenment, having better health, greater abundance, and far more.

       This newsletter can help us understand better the path of divine love, the world religions, the teachings of the ascended masters, yoga, Chi kung (Qi gong) (energy exercises), music, dance, spiritual practices, the rainbow rays, health and healing, and far more.

       This newsletter is a great opportunity for all of us. It is dedicated and devoted to us. It can come to you free to your email address.

To learn more about our free newsletter


We love you, we thank you, and we bless you.

William Star


********************************

An Opportunity to Use These Teachings:

An Open Copyright of Love © 2017

by An Open Door of Love,

www.anopendooroflove.org

A Sharing and Caring Copyright

     The teachings on this website, that come from An Open Door of Love, are God's teachings, and are a glad-free gift of love to all. You may copy them and use them in any good way. If you copy these teachings, you are simply asked to keep the "five" copyright lines above, and preferably, not necessarily, this paragraph. It is our desire that many more people find this website, where these teachings come from, and learn more about the many other good teachings on the website, and be blessed by the website. So, you are encouraged to share these teachings, and the website, with as many people as possible so that they may receive the blessings and benefit. Our desire is to work in a cooperative and complimentary Christ love with all who are doing God's will and God's work.

In God's love and light

in God's will and work,

in God's sacred service, I AM,

God bless you, and we thank you,

William Victory Star -- friend, disciple, and director

of An Open Door of Love

The will of the 'I AM' is that each one of us is a Star --  a Victory Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

Victory Star -- which we all are. 


I AM a helpful heart and a Good Samaritan.

I AM the humble heart, head, and hands of the heavenly hierarchy.


*******************************

To God be the Glory

A YouTube Video Song by Sissel

***************************************

More Opportunities: 

1. You may save or bookmark this page as a favorite place,


2. You may share this website with your friends or email list by giving them the website address,

 www.anopendooroflove.org 


3. You may translate this page into about 100 languages, using the Google translator, or other translators at the top of many of the pages or at the following link: 

translations 


4. You may be able to print this page, or any one of the pages on this website.

You may also be able to highlight a portion of the page and print that portion.
If you have a black and white printer, it may print in black and white.

5. Also, we may Search and Research for more topics. 

**********************************

An Opportunity to Contact Us:

If you would like to give a donation or love-offering, or to give any other type of gift, including vehicles, a home, or property, or to make a trade or exchange:
Contact us 


Here are some other reasons you may want to contact us:

1. To share a teaching on this topic, or to help develop this topic, or any other topic on this website.

2. To ask a question.

3. To offer your help, positive suggestions, corrections, etc.
Note: This website is in continuous improvement and continuous evolvement; and more teachings and links are being added when possible. Your teachings, suggestions, etc. may help improve or evolve this website. 

4. To work with us in a positive, creative, constructive way. 

Contact us 
to email us, to telephone us, to get our mailing address, location and more. 


If you would like to help with your prayers.


*******************************


An Opportunity for a 

Better Understanding of America

and Every Nation


In the United States of America (the U.S.A.)

We have the four sacred freedoms:

freedom of the press,

freedom of speech,

freedom of assembly,

and freedom of religion.


And a fifth sacred freedom is the freedom or right to own private property.

Let us all work together in every nation to have and to keep the four sacred freedoms.

*******************************

Three Choices:

1. Scroll up to the navigation bar and click on another page, or   

2. Go to the homepage.

3. Keep reading.

****************************

An Open Letter of Love 

A Free Newsletter

by An Open door of Love

       This newsletter, An Open Letter of Love, can help us in many ways, including the fulfilling our divine plan, having a far greater enlightenment, having better health, greater abundance, and far more. This newsletter can help us understand better the path of divine love, the world religions, the teachings of the ascended masters, yoga, Chi kung (Qi gong) (Energy exercises), music, dance, spiritual practices, the rainbow rays, health and healing, and far more. This newsletter is a great opportunity for you. It is dedicated and devoted to you. It can come to you free to your email address.

To learn more about our free newsletter, An Open Letter of Love

Or you may sign up in the box below.

Please subscribe below --

you will most probably love it!

Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you An Open Letter of Light and Love.

**************************************

As above,

I AM that Magic Presence of Love,

So below,

I AM that Magic Love everywhere I go.


As I AM that Magic Love

Everywhere I go,

I will reap that Magic Love

That I sow.

*********************************

Winning from the Beginning

We were winning from the beginning, and 
We will win again in the end, my friend!

Let us keep on keeping on!

God bless you, we thank you!


In God's Service, I AM,

William Victory Star -- 

friend, disciple, and director


The will of the 'I AM' is that each one of us is a Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

Victory Star -- which we all are. 



I AM a helpful heart and a Good Samaritan.

I AM the humble heart, head, and hands of the heavenly hierarchy.


*********************************

Love is the way -- Love is the key!

Always Love and Always Victory


Come Home, my Beloved,

to the Heart of Everlasting Love.

(Paul the Venetian)


Adieu, my Love,

until you are in my arms forevermore.

(The Divine Mother)

***************************************

       With all of our love we support you unto the Victory, beloved. And when it is won, you will know that it is your victory -- yes, by the grace of God, your victory, your staying power, your determination, your having said in your heart, "There is no other cause. For this cause alone shall I give my life in this world and in the next, that this Great Synthesis of Love, An Open Door of Love, might endure until every little one of this planet and system and galaxy and beyond shall know the LORD and ascend to God whence he came.

*****************************************

Note: You are encouraged to bookmark this page, or save it as a favorite place, and then return to it often. 

You are encouraged to make good karma and share this website, www.anopendooroflove.org with as many people as possible. It can be a great gift for them to help them fulfill their divine plan or mission in life.

God bless you. Thank you.

I love you and God loves you. 

Contact Us

Free Newsletter

Search and Research for more topics

Giving Made Easy

Return to the Home Page and menu bar

To God be the Glory

A YouTube Video Song by Sissel

Note: Remember, most of this website can easily be translated into one of more that 100 languages in about 5 to 15 seconds. Just look at the top of most pages and see how easy it is to translate this website.