This week I uploaded a new yoga video for my Patreon community this week which was all about yoga for strong legs. While creating this I knew I wanted to offer some modifications. Why? Because the focus of this class was a transition from low lunge to high lunge and back again. Not wanted ti disrupt the flow of the class I decided to add a little bonus content on how to use a chair for yoga flows.
Using a chair for yoga flows is something I’ve done a lot with my beginner classes. If you have knees issues (like me) then the transition from kneeling to standing can sometimes be painful. You can view it in a quick video above, or on YouTube. Don’t forget to subscribe to my channel!
Low lunge to high lunge modifications
In yoga we have a low and a high lunge. Simply put the only difference is the back leg. Low = knee on the floor, high = leg extended. To work the body for leg strength we can move back and forth between the two. Holy quads! Those already familiar with my classes will know that I am fond of using a folded blanket or balance pad for my knees. If it hurts to kneel, I highly recommend this modification!
However, going down from high to low lunge we have an assistant. Gravity! Going from low to high lunge we are working against gravity and generally that’s more difficult. And if you have knee issues, more painful! How to make this easier? Use a chair!
Doesn’t matter if you have the chair in front (below) or the to the side (as above). Just make sure the chair isn’t going to slip away when you add your weight to it. I like to place mine on my mat.
By using a chair in this transition gravity is less of a factor. The chair is also a valuable prop for anyone with balance issues too. Please, if you are struggling with balance, or body issues… use props! Embrace how your body feels today and do the practice your body needs right in this moment.
If you want more classes with me, check out my Patreon membership. Where I upload two new videos each month exclusively for my community on Patreon. What are you waiting for? Sign up today!
Questions
- Do you have any joint problems that you’re exercising through?
- What’s your favorite yoga prop?
- Is there a yoga pose you struggle with?
10 minute chair yoga for beginners
Kara Guppy
I always feel like i am cheating if I use something for balance, but actually its a great idea as it would give me the confidence to try them again
Di Hickman
not cheating, assisting! I have to use props in a lot of poses. Work with your body not against it
Jenni
I really struggle with yoga as I am hypermobile in most of my joints and I have awful proprioception because of it. It looks so relaxing and healthy though, I wish I could do it.
Di Hickman
hypermobility is a big issue. I have the same problem in my shoulders and knees. Strength training my friend!
Melanie williams
Just in time for this afternoons session, thank you so much, I will deffo be trying this out xx
Di Hickman
yay! Chairs make great exercise equipment & props!
Bella and Dawn at Dear Mummy Blog
My mummy really struggles with low lunges! She can never get back up again! Thanks for showing us a smoother way x
Di Hickman
Yep, so important to show people how to use props to get up off the floor! Hope mummy is ok!
Rhian westbury
It’s good to have modifications, I struggle sometimes with lunges as my legs aren’t as strong as they used to be x
Kira
Oh god I struggle with these . I’ve actually stopped exercising for a week as I’ve pulled something , now can’t find the motivation
Di Hickman
Girl use a chair. Give yourself some assistance. Have you stretched out? used a foam roller? Where is the issue?
Di Hickman
same girlfriend!
Liam | Whatthedadsaid
My daughter has been doing Yoga and find sit very useful, I’ve done the odd bit with her and its a such a useful things to do for all ages
Di Hickman
it really is, and making it accessible to all with props like a chair!
Rebecca Smith
So helpful! I would perhaps struggle getting up so would definitely have to utilise a chair. Will check out more of your videos.
Di Hickman
I struggle on my left side as I have had many knee issues, so modifying with a chair can be such a benefit to our practice
Jenny
Thanks for your detailed explanation about this, this is so helpful to me right now.
Di Hickman
glad it helped!
Yeah Lifestyle
Love your step by step instructions to doing the low and high lunges. It is great that you provide lots of tips for those with knee pain and balance issues as well, so everyone can still be able to do this.
Di Hickman
Yep that’s one of the reasons for the post, make yoga accessible! Glad you found it useful
Helen
This is such a great tip! I really want to take the time to do more yoga soon, but it’s tricky with three little children around all the time 🙂
Di Hickman
Oh girl with three kids you need yoga more than ever!
Nyxie
Thank you for this! I always feel embarrassed about using ‘tools’ during my yoga etc but, honestly, if you need them then you shouldn’t feel embarrassed. But without support my knees and hips click in and out of place and it’s agony!
Di Hickman
My left knee sounds nails on a chalkboard! I use the chair a lot! Try it, it really helps!
Stephanie
I’ve used chairs a few times to help with getting into a few yoga poses the first time. My aunt has a lot of knee issues from surgery but enjoys yoga so I’ll have to show this to her.
Di Hickman
Chairs are so useful for yoga aren’t they?
Sim @ Sim's Life
Using a chair is a great idea, something I need to do as I am totally off balance! Possibly the reason I don’t do enough lunges, but now I have no excuse! Sim x
Di Hickman
That’s great. Yep I use a chair quite often for my left side. My left knee always has isssues!
Lyosha
Great tips! Lunges are a very important element of many trainings. mastering it is always beneficial
Di Hickman
Lunges are great for the legs, but we need to use modifications when neccessary.
Cristina
This is a great tip. From time to time my left knee bothers me so I’ll be sure to try and make use of a chair as support.
Di Hickman
My left knee also!!! What happened to yours?
Every injury I’ve had has been to my left knee.
WorldInEyes
Yoga is very helpful and useful exercise for everyone to keep him or her healthy and safe too..Indeed found this very helpful blog post..glad you shared this with us..Thanks for sharing all about tips and ideas of low lunge and high lunges and about what we can do to make even stronger and all…Great work indeed…
Di Hickman
Thanks. Yep, making yoga accessible to all is one of my goals!
Tara Pittman
I try to do lunges every day. It helps my hamstrings recover from running
Di Hickman
Lunges are great for building strength. I wouldn’t say they are good for running recovery though. I need to a post on yoga for runners! Thanks for the inspiration!