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Sit Up, Stand Up Program

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High quality courses and classes with experienced and authentic instructors.

Course Overview

Sitting for long hours and feeling stiff and tense? Join Christina Sell for this all-levels program and learn feel-good practices that you can do with your chair!

Sign up and you’ll receive one email a day for five days that includes one 30-minute or less class that addresses a specific area of your body starting with your legs, then moving on to your chest, sides of your body, core, and neck. As you move through the program, you’ll pick up techniques that you can do throughout your day to unwind, and the practices are short enough to fit into a quick lunchtime break.

The only prop you’ll need is a sturdy chair.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

1hr 30min to complete

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Section 1
  • In your first class of this program you’ll explore a supportive practice that’s full of feel-good leg stretches. You’ll begin with a seated figure four stretch before standing for chair-supported quadricep and hamstring stretches, lunges, and lunge twists. After that, you’ll return to your seat and conclude with an accessible variation of eagle pose. Take a lower-body tour and settle into a luscious feeling of release.
Section 2
  • In your second practice, you’ll learn tools that can help you create more space and freedom in your upper back and move your shoulders with ease. You’ll practice a variety of movements including side stretches, chest openers, shoulder circles, down dog variations, and more. See if they help you stand taller and breathe deeper for the rest of your day.
Section 3
  • For your third practice, you’ll explore the depth of your breath and bring balance to your body with a side-bend-focused practice. You’ll begin alternating between a seated side bend and twist before approaching side angle pose in stages. After that, you’ll come into a standing side bend and return to side angle pose before coming into a chair-supported down dog variation. Finally, you’ll conclude with a seated (in your chair) forward bend. See if you notice a positive shift in how you feel for the rest of your day.
Section 4
  • Care for your core in a different way in this chair-supported class. You’ll begin with core-stabilizing and leg-strengthening exercises before progressing on to a standing knee to nose pose and lunge variation. You’ll lie on the floor from there for a unique twist on sit-ups that lead up to a supine version of revolved triangle. After that, you’ll counterpose the core work with a supported lunge and chest opener. See if you feel more conscious core support afterward.
Section 5
  • Have neck tension? This gentle seated practice can help. You’ll work with feel-good movements that include stretching your arms out and rotating your neck, moving your head side to side, a chair-supported chest lift, and more, while learning how the positioning of your neck impacts your posture. Take a break from your busy day and see how you feel afterward.

How to Get This Course?

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Meet Your Teacher

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Christina Sell
Christina Sell has been practicing asana since 1991 and teaching since 1998. Christina maintains an active... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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