The practice of yoga is known for its physical and mental benefits, offering a holistic approach to wellness. On the fourth day of the 10-day chair yoga program, the focus is on incorporating movements that enhance relaxation, core engagement, and optimal posture, all while being mindful of breathwork.

As the session begins, participants are encouraged to relax. Leaning back in a chair allows for a moment of repose. It's essential to notice how the body naturally relaxes into the chair, ensuring nothing remains engaged physically while focusing on breathing slowly.

Close your eyes, relax your jaw, and take a few deep breaths to connect with your body. Upon blinking your eyes open, prompt yourself to peel away from the chair's support, thus beginning the engagement.

Experiencing engagement requires sitting up straight, with feet pressed firmly into the ground. An emphasis is placed on lifting the chest on inhalation and allowing the belly button to move towards the spine during exhalation. This practice stabilizes the core and promotes improved posture.

• Ensure toes are wide open and knees aligned with ankles.
• Inhale deeply through the nose and exhale completely through the mouth.
• Remember to keep ribs in and belly deeply touched inwards.

For side extension exercises, extend sideways, alternating with accompanying arm movements. Raising arms overhead, and then lowering sideways, maximizes chest opening through breath regulation.

Hold the back of your neck and gently push into your palms, which lifts the chest and offers a therapeutic stretch to the upper body. This movement counters the often poor posture habits by fostering upper-back flexibility and engagement.

Spinal twists incorporate deeper core engagement by rotating from one side to the other. Grasping the outer thigh while pressing against it encourages alignment and cautious stretching centered around the lower back and hips.

Incorporating forward folds in the practice also plays a part in deepening the movement's impact. With guidance for extending and rolling back up, attendees are expected to enjoy enhanced flexibility. Such movements, when gently enacted, promote an all-round relaxed state and enhance circulation.

Completing this session, thankfulness is encouraged to anchor the experience. Practitioners are asked to notice what they are grateful for and use that feeling to transition the heart to wellness. A closing 'Om' resonates and solidifies this embodied gratitude, aptly concluding the comprehensive practice for well-being in harmonizing body, mind, and spirit as this leg of the yoga journey closes.