Chair Yoga Level Three is a progressive practice for those who have worked through Chair Yoga Level One and Two. This session is also an excellent starting point for individuals who possess a degree of fitness and experience.

Start by finding a comfortable seat with palms resting on your thighs. Choose whether your palms face down for grounding or upwards to invite energy. Close your eyes, acknowledge your feelings, and check in with yourself.

Begin with mindful breathing to build momentum. Inhale deeply, expanding your lungs, and exhale slowly, releasing tension. Throughout this practice, aim to breathe through your nose to maintain a focused rhythm.

With both hands on your knees, move your body organically. Try shoulder rolls or shifting side to side, tuning into intuitive movements to release tension.

• Cat-Cows: Inhale and arch your back; exhale while bringing your chin to your chest.

Find a neutral seated position after a few repetitions, ensuring shoulders are over hips to achieve optimal posture.

Inhale to raise your arms high, bringing hands to heart center in a mudra pose, setting an intention for your practice.

• Side Stretches: Alternate extending each arm overhead to work on lateral flexibility.
• Forward Fold: Fold down over your legs for a few deep breaths, noticing the release in your spine.

Chair Pose leverages the advantages of sitting. With arms extended, lift your bum slightly, engaging your legs and heightening stability demands.

• Warrior Two: With limbs extended, lean into each leg direction to amplify inner thigh stretches.

Finish with a grounding figure four stretch for outer hips. Tuck into a deep bond with gratitude and acknowledgment for personal practice.

"Our practice is part of the way we live our life, embracing presence and gratitude."

Conclude the session by taking a deep breath, letting go with awareness, and keeping the light of practice spreading in your daily life.