Bhoga Infinity Chair and Infinity Bench Guidebook—Version

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Bhoga Infinity Chair and Infinity Bench Guidebook—version 1.1 Eco-tools for body mind balance S.A.I.L. with Bhoga ! Furniture for Life! Wow, high quality furniture that comfortably supports the body and is designed to !help improve our posture, strength, flexibility, and balance. Safely, Easily, Enjoyably. You’re sitting in a chair, reading, relaxing or watching tv. Take a minute or several to stretch the arms, the legs, open the shoulders, and decrease neck tension. Simply and comfortably with !Bhoga. SAIL with Bhoga. Use these 4 principles to improve your strength, flexibility and balance everyday. ! — Support, Alignment, Interconnectivity and Leverage — Support - The development of the arch was the first major breakthrough in architectural support. Just like buildings constructed using the arch, our bodies’ ability to support weight in a balanced way relies heavily upon the optimum function of our arches. Arches, sculpted into sustainable rubber tree wood, along with many other ‘intelligent design’ features, makes Bhoga !eco-furniture, the perfect way to empower our bodies while simultaneously being enjoyable to use! Alignment - Optimum Postural Alignment is a golden key that opens doors to greater vitality. Bhoga eco-furniture is user friendly, providing visual and tactile guides every 2-3 inches. You can precisely align and realign your body simply by touch or sight. Round end arches contour perfectly to the natural curvature of body arches. End arches have 3 notches and 2 pairs of grips. These notches and grips are spaced equidistant from the center point for simple visual and tactile cues. !There are many other powerful alignment cues easily accessible in the Bhoga design. Interconnectivity - When a circuit is connected, power is released. Like the Golden Gate Bridge connecting San Francisco to Marin County, Bhoga eco-furniture is a bridge supporting and connecting the entire body. Solid clear connectivity every time. Safe and virtually effortless.

Leverage - Leverage is a powerful force enhancing each movement. Bhoga arches can serve as smooth, comfortable fulcrums allowing us to fine-tune where and how we use that leverage. Every !inch of Bhoga eco-furniture is a lever in your toolbox. Bhoga means enjoyment in Sanskrit. When we enjoy an activity, we are truly motivated to repeat it !and learn more about it. Fun! While using any of the Bhoga tools, never force or strain. Let the breath move freely and easily. !Creating balanced action will provide the most benefit: physically, mentally and spiritually. This guidebook is just the beginning. With a little bit of creativity, there are infinite possibilities you !can discover and explore on your own. For all Bhoga videos, go to bhoga.com and subscribe. ! Before beginning this or any exercise program, you are urged and advised to obtain a Physician’s consent.

Enjoy! Table of Contents Check boxes of preferred poses for quick reference

1 — Triangle & Side Angle Pose 27 — Supported Dwi Pada Viparita Dandasana 2 — Warrior 1 with Support 28 — Headstand 3 — Warrior 2 & Warrior 1 29 — Deep Relaxation 4 — Standing Intense Side Stretch B1 — Sit, Relax, Recharge 5 — Supported Uttanasana Variations B2 — Neck Releasing Chest Opener 6 — Revolved Triangle B3 — Neck Releasing Chest Opener 2 7 — Half Moon & Revolved Half Moon B4 — Upper Arm and Shoulder Opener 8 — Supported Prasarita Padottanasana B5 — Sitting Head to Knee Pose 9 — Groin, Spine and Chest Opener B6 — Seated Full Forward Extension 10 — Revolved Side Angle B7 — Sitting One Legged Forward Extension 11 — Half Downward Dog & Shoulder Opener B8 — Sitting Forward Extension Facing Chair 12 — Seated Modified Tortoise B9 — EZ Chair Hip Opener 13 — Hero Pose Chest Opener B10 — Simple Side Body Stretch and Twist 14 — Modified One Legged Pigeon B11 — EZ Front Thigh and Hip Opener 15 — Downward Angled Forward Extension B12 — EZ Chest and Shoulder Opener 16 — Upward Angled Forward Extension B13 — Simple Front Body Chest Opener 17 — Supported Head to Knee Variation B14 — Powerful Yet Relaxing Chest Opener 18 — Cobbler Pose with Forward Extension B15 — Powerful Yet Relaxing Chest Opener 2 19 — Cobbler Pose with Twist B16 — Standing Forward Extension 20 — Supported Seated Wide Angle B17 — Chair Triangle Pose 21 — Wide Angled Flank Extension B18 — Standing Hip Opener 22 — Supported Revolved Wide Angle Pose B19 — Sitting Simple Twist 23 — Modified Scorpion from Headstand B20 — Supported Standing Back Extension 24 — Supported Peacock into Scorpion B21 — Chair Cobbler Pose with Forward Bend 25 — Modified Pigeon Pose B22 — Deep Groin Opener 26 — Supported Bridge with Variations C1 — Camel Pose C2 — Shoulder Girdle and Upper Arm Opener

Your dog or cat is sleeping. When arising, their very first action is a long enjoyable stretch! Think downward dog. Is the dog doing yoga or are we doing dog when we stretch in downward dog? Stretching is for everybody. We were born with flexibility and free range of motion. Balancing strength and flexibility is at the heart of any fitness regimen.

Most, if not all stretching movements, can be traced back to some yoga posture. There are over 100 Yoga postures which have been passed down over thousands of years. Some of the above titles are Sanskrit names for yoga postures. All of the poses described above are based on yogic principles of balance and moderation.

When stretching, being in the moment is the most important thing. Breathe, feel, balance. Whether you do yoga, Pilates, weight training, run or are rather sedentary without any ﬁtness regimen, Bhoga eco-furniture can improve your posture, energy, strength, and ﬂexibility. Safely, easily, enjoyably, everyday!

For more information on yoga, consult Light on Yoga by B.K.S. Iyengar. Seek the guidance of a qualiﬁed, experienced yoga instructor or other appropriate health professional before practicing any poses of which you may not be familiar.

Credits —1-29 Rogelio Nunez, certiﬁed Iyengar yoga teacher, B1-B22, Cynthia Sing, yoga teacher, C1-2, Julia Sterling, certiﬁed Iyengar yoga teacher Triangle & Side Angle Pose 1

A • Turn right foot out 90 degrees and back foot in approximately 30 degrees. Front heel in line with back arch. • Right hand on bench, create triangular leg base. Straight legs. Lift kneecaps by contracting front thighs. Release deeply folding at hip. Keep sides of body parallel to each other. Lengthen from back foot and leg to crown of head. B • Slide hand to end of Bench lengthening the torso. Bring left arm up stretching from center outward • Place right forearm on stool releasing deeper in the right groin. Drop left elbow back to open upper chest. C • (Side angle pose pictured with left leg forward) Bend right knee so front thigh comes parallel to floor, knee in line with ankle. Raise left arm and stretch from the back leg thru arm, hand and fingers, palm down. Repeat other side. • Benefits — Strengthens and tones legs. Opens hips. Lengthens torso and spine. Energizing. Warrior 1 with Support 2

A • Bring right foot onto top of Bhoga Bench. Front heel in line with back heel in a long stance. Back foot turned in about 60-75 degrees. • Bring hands onto top of front thigh bringing the back leg hip forward so the hips are close to even side to side. • Press down on front thigh to lift and lengthen front spine while keeping shoulders down and away from ears. • Keep back leg straight with front knee over front ankle. Lift the inner back leg thigh. This action will strengthen the leg and support the lift of the spine. B • Bring arms up, palms facing each other. Create lift of arms all the way from lower back. Broaden back of body. • If chest is lifting , lift head and look toward hands. If back of neck kinks, look straight ahead. Repeat on other side. • Beneﬁts — Lengthens and strengthens legs. Lengthens spine. Opens hips. Increases strength and stamina. Warrior 2 & Warrior 1 3

A B

A • Place the Bhoga Bench and a block or other spacer so the back of the front thigh is supported and thigh is parallel to the ground. Turn right foot out 90 degrees and back foot turned in slightly. Front heel in line with back arch. • Bring arms parallel to ground, palms down. Extend from the center of torso outward thru palms and ﬁngertips in both directions equalizing weight in both legs and both sides of torso. (Warrior 2) B • Shift back foot,leg and hip inward toward front leg with arms out, palms down. (Warrior 1) • Turn palms up and then bring arms up, parallel to each other. Neck should be comfortable by lifting from lower spine and chest. Look straight ahead or up. Do not kink the neck. Change and do other side • BENEFITS — Strengthens and tone legs. Decompress hips while lengthening torso and spine. Energizing. Standing Intense Side Stretch 4

A • Stand with feet about 4 feet apart. Back left foot turned in toward front right foot about 60-75 degrees, Back heel in line with front heel. Bring left hip forward till left hip is on same plane as right hip. • Keep both legs straight. Lift kneecaps by contracting front thigh muscles. Don’t push back at knees. • Right foot is directly under center notch of Bhoga Bench. Bring hands onto top sides of bench. • Spread toes and lengthen up and back thru top of right thigh. Balance lengthening of right leg with anchoring of back leg to support even lengthening of torso and spine. B • Bring hands to front far edge of bench with forearms on bench. Stretch out thru ﬁngers. Keep collarbones lifted and wide. If head reaches, rest forehead on bench. Widen and lengthen torso. Repeat on other side. • Beneﬁts — Decompresses hips. Stretches legs. Quiets the mind. Supported Uttanasana Variations 5

A • Stand with feet parallel, midline of body in line with center notch of Bench. • Hold onto round end arch with hands equidistant from center using notches as guides. • Elongate sides of torso keeping shoulders wide. Lengthen diagonally back and up from arms to sitting bones. • Lift sitting bones. Maintain lift and widening of shoulders away from neck. B • Move arms in various other positions as shown in photos and wherever is best for you. ! • Do not press back at knees but rather lift upward from balanced feet into the sit bones. Never force or strain. • BENEFITS — Releases tension in neck and shoulders. Lengthens legs and quiets the mind. Restores energy. Revolved Triangle 6

• Stand with feet approximately 4 feet apart. Front right foot in line with back heel. Right foot turned out 90 degrees. Left foot turned in about 60-75 degrees. • Stool is placed outside of right shin. Keep both legs straight with kneecaps lifted. A • Rotate torso to face bench and hold outer end arch with left hand. Slowly walk hand across to other side of bench. • Begin with right hand on right hip. Bend right elbow and drop elbow backward. Lift and lengthen upper chest. • Keep chin neutral and let chest lift toward chin. B • If possible, bend left elbow and place forearm on bench, holding outside arch of bench. • Maintaining lift of upper chest, bring right arm up, palm facing forward. If shoulder kinks, leave left hand on hip. • Press into back leg to come up. Do other side. • Beneﬁts — Stretches and tones legs. Stretches and strengthens hip muscles. Increases spinal ﬂexibility. Half Moon and Revolved Half Moon 7

A B

• Go into triangle pose ( as shown on page 2) but have right foot at the near end of bench as shown in A A • Then bend right knee, slide hand to far end of bench while lifting back leg up. Keep left leg parallel to floor and extend from back of buttocks out thru left heel. • Lengthen spine from tailbone to crown of head. Keep chin neutral. Extend left arm up, palm forward. B • Rotate left hip downward until it is parallel to right hip while bringing left arm to top of bench. Grasp far end of bench or top of bench with left hand to draw left side down and around. Press down with right hand on bench to lift right side of torso. This push-pull action will balance the two sides of the torso, providing even rotation. • If able, bend left arm, resting forearm on bench with hand over far end. Lift upper chest and from lift of chest bring the right arm up. Let head turn from rotation of chest. Repeat on other side. • Benefits — Lengthens and strengthens legs. Increases spinal flexibility. Increases strength and stamina. Supported Prasarita Padottansana 8

A B

A • Stand with legs in wide stance, approximately 4.5-5’ apart. Feet parallel or toes slightly in. • Bhoga Bench placed so that when bending forward the ankles, knees and hips are all in one plane perpendicular to the floor. Center notch of bench in line with centerline of body. • Extend forward and place hands on top of Bhoga Bench so that the fingers of one hand are in line with the opposite hand fingers. If lower back rounds, bend the knees until lower back releases and elongates. • Keep arches of feet active and lifting. Lift sit bones, stretch back of legs and elongate sides of body evenly. • Keep frontal collarbones lifting and widening. B • Bring bench closer so when the palms come to floor under the shoulders, head rests on stool. Widen shoulders. • Visualize hips lifting toward sky and space in hips. To come up, hands to top of bench. Press and come up. • Benefits — Lengthens and strengthens legs. Lengthens spine. Opens hips. Increases strength and stamina. Groin, Spine and Chest Opener 9

A • Place Bhoga Bench on non-skid mat. • Place right foot in center of bench with wide stance. Right foot out 90 degrees and right knee slightly behind the ankle. Have front right foot heel in line with back leg arch. Turn back foot in about 30 degrees. Back leg straight. • Grasp front bench arch with right hand to lengthen spine and bring right upper arm against right thigh. • Use the connection of right arm, thigh and chest to lengthen spine. Left hand on left hip, drop elbow back. • Lengthen from back heel to crown of the head. Keep chin neutral. • Lift upper chest. Breathe freely. Lengthen on inhalation. Release and rotate torso slowly upward on exhalation. B • If you can reach without straining, bend right arm and grasp right wrist with left hand. Repeat on other side. • Beneﬁts — Stretches and strengthens legs. Lengthens and widens torso. Lengthens spine. Opens groins. Revolved Side Angle 10

• Stand with legs about 4-4.5’ apart. Bend left leg to a right angle. Knee should not be in front of shin. A • Keeping back leg straight, lengthen spine from tailbone to crown of head and then rotate torso toward front leg catching right upper arm on outer left thigh. Let left shin press against the round end arch of bench. • Rest right forearm on bench with right hand holding outer end arch. If forearm can not get down, hold end arch with hand while forearm is off bench. • If rotation is too difficult with straight back leg, bend right knee and place back shin and knee on mat. • Take left hand on left hip and bring elbow backward to open upper chest. Elongate spine. B • Keeping spine elongated, straighten left arm, palm facing down. Create an even extension from back leg heel all the way thru palm of left hand. Breathe freely. Lengthen on inhalations and rotate a little more every 2 or 3 exhalations. Repeat on other side. • Benefits — Strengthens legs. Stretches hips. Increases spinal flexibility. Massages internal organs. Half Downward Dog & Shoulder Opener 11

A B

A • Stand with feet parallel and hip distance apart. Center notch of Bhoga Bench in line with midline of body. • Place bench so that when bending forward, upper thighs are forward of ankles. • Spread fingers and hands evenly. Use grooves and lines of stool as guides to place hands evenly side to side. • Lift thru backs of legs and maintain lift of collarbones. If lower back feels pressure and rounds, bend knees while lifting up thru sitting bones. Balance lengthening from arms to hips and from feet to hips. • Widen shoulders away from ears at back while lifting and widening collarbones and front body. • Create space side to side for spine to elongate. Change hand positions for varying the stretch. B • Bend knees and sit with knees apart, feet together. Upper arms supported on top front of stool. Palms together. Stretch back thru hips and forward thru upper arms. Widen shoulders and collarbones. Lengthen thru upper arms. • Benefits — Lengthens legs,torso and spine. Opens shoulders Seated Modified Tortoise 12

A B

A • Sit on Bench so that your navel is in line with center notch of Bhoga Bench. Legs and feet turned out to the side slightly and equidistant from center. • Reach back and grasp the back rounded arch of bench. Press down with your sit bones and lengthen spine upward from tailbone to crown of head. B • Bend forward reaching under the bench either grasp the cross brace which is parallel to the ﬂoor, the back legs or the back round arch, depending on your capacity. • Do not force or strain. Broaden shoulders. Even lengthening and stretching of the back. !• If pressure is focussed in one area of back, come up until stretch is even and breath is relaxed. • Beneﬁts — Opens hips and groins. Stretches back. Lengthens spine. Hero Pose Chest Opener 13

A • Sit on Bench so that your navel is in line with the center notch of Bhoga Bench. Feet hip distance apart, parallel and equidistant from center. • Reach back and grasp the back rounded arch of stool or back legs. Press down with your sit bones and lengthen spine upward from tailbone to crown of head. B • Sit on heels. If you have any strain in the knees, sit on a block, blanket or other height until there is no knee strain. • Stretch the hands back and down while lifting the chest. Let bottom tips of shoulder blades lift into front chest. Breathe freely and evenly into and across the upper chest. • Do not force or strain. Broaden shoulders. Even lengthening and stretching of the back. • Beneﬁt — Lengthens and widens torso and front chest. Lengthen spine. Releases neck tension. Modiﬁed One Legged Pigeon 14

A B

A • Place a bolster, blanket or cushion under right knee and place top of right foot in center of Bhoga Bench. • Left knee is over left ankle. Reach back and hold end arch. Press down and lengthen thru crown of head keeping throat and chin neutral. Roll shoulders down the back. Lift and widen front chest. B • From the hips and thighs, move forward. Create and feel a smooth, even arch from back knee and thigh to the crown of head. • Do not jam lower back. Let front spine lengthen evenly using support of arms. • Breathe into upper chest and expand chest both vertically and horizontally in a ﬂexible dome like shape. • Let movement come from relaxation and expansion of breath. Let head drop back only if neck is comfortable. C • Do other side. • Beneﬁts — Stretches front thigh. Decompresses pelvic muscles. Lengthens spine. Opens chest. Energizing. Downward Angled Forward Extension 15

A • Place Bhoga Bench on non-skid surface. Sit on bench with legs extended, feet hip distance apart. • Lift sit bones (ischial tuberosity), one by one, moving them back so top of pelvis tilts slightly forward. • Place yoga belt or strap across bottoms of feet. • While holding belt, press down thru sit bones, lengthening from tailbone to crown of head. • Keep chin neutral and roll shoulders down the back while lengthening spine. • Sit with a long front body and extend out thru balls of feet while spreading the toes. • Walk hands down belt to continue forward bending action B • If able, grasp big toes. Lengthen legs back thru sit bones and forward thru balls of feet. From sit bones and hips moving back and down, lengthen spine from tailbone to crown of head. • Hold sides of feet and repeat as above. C • Broaden shoulders away from neck and ears. Bend elbows out to the side and downward. Let the back round evenly top to bottom and side to side. If there is uneven pressure, lift up a little until equalizing the feeling. • Beneﬁts — Stretches backs of legs and feet. Lengthens and decompresses back muscles. Upward Angled Forward Extension 16

• Sit on mat with backs of heels on top of Bhoga Bench. Lift sit bones and move them backwards so that top of pelvis tilts forward toward bench. • Wrap a strap or belt around feet and hold so that you can lift and lengthen torso and spine. • Front chest is lifting, shoulders and shoulder blades rolling down the back. Widen shoulders away from neck. • After creating maximum length from tailbone to crown of head, walk hands forward on belt toward feet. • If stress in lower or any part of back, either lift up or come out. • If comfortable, hold outer feet or grasp one wrist with other hand. Let back round evenly. !• Broaden away from the neck and midline. Breathe freely. • Beneﬁts — Stretches and tones legs. Increases spinal ﬂexibility. Quiets the mind. Supported Head to Knee Variation 17

A • Bring right foot to left inner thigh.Press ball of left foot into crossbar at far side of Bhoga Bench. • Hold onto back of stool or side of bench to lift and lengthen the spine. Broaden shoulders and spread toes. • Move bench away from torso holding rounded arches. Lengthen sides of torso and rest forehead on edge of bench. If head can not reach, place a cushion or folded towel till forehead rests. • Let forearms or upper arms be supported by ﬂared legs as head rests. Breathe into the back and release away from the centerline. Widen away from neck. B • Rotate bench so you are facing notches and grips. Let arms rest on top with hands on top or over far end arch. • Repeat with other leg. • Beneﬁts — Stretches and strengthens legs. Lengthens and widens torso. Lengthens spine. Opens groins. Cobbler Pose with Forward Extension 18

A • Sit with soles of feet together in line with center notch of Bhoga Bench. Thighs and knees out to sides. • Sit on enough height so that knees are not higher than hips. Use folded blankets, block or other spacer. • If any stress on knees, place blankets, blocks or other support under outer hips until no stress on knees. • Take hands on top of bench and lengthen spine from tailbone to crown of head • Place hands over top of bench with hands holding the round end arch. Feel the notches or grips at the same place with fingers to create symmetry with the two sides. Let forearms rest on top of bench, widening shoulders. B • Broaden away from spine letting back widen and lengthen evenly. • Place upper arms on stool with palms together creating close to a right angle with upper arms and forearms. • Create even feeling with each finger, palm and wrist from one hand to the other. • Straighten arms and broaden shoulders. Lengthen sides of body with upper arms supported on bench. C • Take hands under seat and reach the front legs of bench while bending forward. • Let upper arms be supported by inner legs of bench. Adjust the benches distance to attain optimum stretch. !• Keep broad collarbones. Support the forehead with floor, block or end arch of stool for optimum benefit. • Benefits — Opens hips. Lengthens the spine. Decompresses neck and shoulder tension. Quiets the mind. Cobbler Pose with Twist 19

• Sit with soles of feet together in line with center notch of Bhoga Bench. Thighs and knees out to sides. • If any stress on knees, place blankets, blocks or other support under outer hips until no stress on knees. • Take hands on top of bench and lengthen spine from tailbone to crown of head • Maintaining length of spine, take left hand to outer left side of bench and right hand on floor behind. Lengthen on inhalations and on exhalations, release and twist to left. • Every two or three breaths, when feeling space in torso and around spine, exhale, release, and twist evenly from base of spine to crown of head. • Repeat on other side. • Coming back to the center, lengthen vertically and then vertebrae by vertebrae, let the back evenly round. • Take the hands under the seat of the stool and grasp back arch from underneath. • Let the forehead rest on front arch of bench • Broaden shoulders and breathe freely expanding and broadening at back and hips. • Widen evenly away from spine on both sides of body and from bottom to top. ! • Benefits — Opens the hips and lengthens the spine. Massages internal organs. Increases spinal flexibility. Supported Seated Wide Angle 20

A • Sit with legs wide apart. Kneecaps and feet pointed up. Spread toes, press down thru thighs and out thru heels. • Hold sides or top of Bhoga Bench with side of bench facing you. Lengthen spine from pelvis to crown of head. • Be on front,inner sitting bones as much as possible, allowing top of pelvis to rotate forward. • Assist rotation of pelvis by lifting one sit bone at a time and moving it backward. B • Rotate bench perpendicular to torso away from body so torso moves into forward bending action. • Keep shoulders away from neck and ears and allow the torso to release, widen and lengthen while arms are !supported on bench. Move hands to various places on the bench to enhance stretch and support as desired. • Beneﬁts — Stretches and strengthens legs. Lengthens and widens torso. Lengthens spine. Opens groins. Wide angled ﬂank extension 21

A • With Bhoga Bench over left foot, sit with legs wide apart, kneecaps and feet pointing straight up. Keep right leg actively extending down from thigh thru heel and ball of foot. • Place left hand on round end arch closest to you and the right hand on top back of bench. • Press off with left hand lifting and lengthening spine and with right hand bringing right back body toward front till both sides of body are in line with each other and the head is looking over the middle of left knee. • Take both hands over rear end arch. Broaden shoulders, while releasing thru groins and hamstrings. B • Take right arm and hand under bench to grasp end arch from below while drawing torso and head toward knee. • Without straining back, bring head toward knee with both hands on end arch, above or below. Repeat other side. • Benefits — Stretches and tones legs. Lengthens and widens torso. Lengthens spine. Quiets the mind. Supported Revolved Wide Angled Pose If you are not already familiar and comfortable with this pose 22 seek the guidance of an experienced and qualified yoga instructor Modified Scorpion from Headstand If you are not already familiar and comfortable with this pose 23 seek the guidance of an experienced and qualified yoga instructor Supported Peacock into Scorpion If you are not already familiar and comfortable with this pose 24 seek the guidance of an experienced and qualified yoga instructor Modified Pigeon Pose If you are not already familiar and comfortable with this pose 25 seek the guidance of an experienced and qualified yoga instructor Supported Bridge with Variations If you are not already familiar and comfortable with this pose 26 seek the guidance of a qualified yoga instructor Supported Dwi Pada Viparita Dandasana 27 If you are not already familiar and comfortable with this pose seek the guidance of an experienced and qualified yoga instructor Headstand If you are not already familiar and comfortable with this pose 28 seek the guidance of an experienced and qualified yoga instructor Deep Relaxation 29

• Place support such as blankets, bolsters and/or cushions so that the torso, shoulders and head are supported. • Let the chin be neutral, so that it is neither lifted or dropped. The back of the neck should feel comfortable. • Roll the shoulder blades under with the arms at the side, palms up. The shins are supported on the bench. • Hips ﬁrmly relaxed into the mat. Close eyes. With inner eyes look toward heart. Relax any tension in tongue and jaw. With the mind’s eye, follow the breath and let the breath expand from within. • Relax two to ten minutes. Slowly move the body and open eyes. Rest on one side for a few breaths, then come up. • Beneﬁts — Quiets the mind. Decreases stress. Restores and renews body, mind and spirit. Sit, Relax, Recharge B1

• Sit in Bhoga Chair, placing third floating cushion vertically along the spine and on top of back hanging cushion. • Legs can be on the ground, on the edge of bench, or cross legged. A • Notice in the profile photos, the ear is in line with centerline of the arm and center of the hips. • This is the optimum position for balanced posture. Simply and naturally, the normal curves of the spine are in place. • The curvature and firmness of the back arch of the chair combined with just the right amount of cushioning creates the ideal sitting environment where leaning back is sitting erect! Decompresses pelvic area and improves posture. • With your minds eye, feel the breath where it contacts the back cushion along the spine. Slowly, ease fully expand on inhalations, then decompressing tensions, releasing on exhalations. Release shoulders down the back. Enjoy! • Benefits — Decompresses hips. Awareness of torso tension with ability to release it. Quiets the mind. Neck Releasing Chest Opener B2

• Sit in Bhoga Chair with feet on edge of bench, sitting simple cross legged or with feet on ground. • Scoot hips forward so that when leaning back, the back cushion supports upper back where arms and top of shoulder blades meet. • Interlace the ﬁngers of both hands and rest the back of head in your hands. • Let top of pelvis tilt slightly forward. The back is arched forward in a smooth, even arch from pelvis to upper chest. • Breathe into back where cushion and back of chair support chest. With the breath, widen away from spine. Breathe into front upper chest and from the expansion of breath lifting upper chest, let the arms open out and backward. • Every few breaths, when space is felt in chest, arms and neck - use hands to gently lift and lengthen head and spine. • Beneﬁts — Opens front chest and shoulders. Lengthen spine. Quiets the mind. Neck Releasing Chest Opener 2 B3

• Sit in Bhoga Chair with feet on edge of bench, sitting simple cross legged or with feet on ground. • Scoot hips forward so that when leaning back, the back cushion supports upper back where arms and top of shoulder blades meet. Let back of head be fully supported on upper rounded top of chair. • Interlace fingers of both hands, rest upper arms on top of chair and lift arms overhead with palms facing up. • Let top of pelvis tilt slightly forward. The back is arched upward in a smooth, even arch from pelvis to upper chest. • Breathe into back where cushion and back of chair support chest. With the breath expanding the back, widen away from spine. Breathe into front upper chest and from lift of chest, let arms extend out and backward. • Completely relax neck, throat and head. Visualize the breath expanding upward and outward from the chest into and thru a circle with the arms. Increase the benefit by expanding the circle into a 3 dimensional dome shape. • Benefits — Decrease tension in neck and shoulders. Opens chest. Quiets the mind. Upper Arm and Shoulder Opener B4

• Sit in Bhoga Chair with feet on bench or cross legged. Center of head in line with center notch of top arch. A • Hips forward until back of head comfortably rests on top of chair. Shoulder blades supported by back cushion. • Left fingers reach under back arch. If you do not have problems with wrist or thumb, stretch the thumbs out toward the sides. Notice where your left hand connects with back arch. Is it at a notch or a grip, or both? This will enable you to be at same place on opposite side to observe differences in flexibility of the two sides and adjust as desired. • Right hand cups left elbow. Thumb pressing forearm bone (ulna)and other fingers on upper arm bone (humerus). • Balance inner and outer rotational movements of left arm using right fingers. Create length from hips thru elbow. B • Do other side. Then do with both arms at same time. Create connectivity from hips thru torso into upper arms. • ! • Benefits — Decrease tension in neck and shoulders. Stretches upper arms and shoulders. Sitting Head to Knee Pose B5

• Sit in Bhoga Chair with right foot on ground and left foot heel over far edge of Bhoga Bench • If desired, you can place a cushion under left calf. A • Hold outer circles of bench and use that support to lengthen spine from tailbone to crown of head. • Maintain long front spine and bring hands forward to middle of bench, lift spine again, then hands to front of bench. • Stretch back thru left hip toward back of chair while lengthening forward thru left foot. Spread toes. B • Broaden shoulders away from ears and keep collarbones widening. Bend elbows, forearms rest on stool. • Bring head toward knee evenly stretching back from tailbone to crown of head and side to side. • If there is stress in one area of back, lift up till alleviated. Then continue even stretching thru out or come all the way out. Breathe evenly and ease fully. Repeat on other side. !• Beneﬁts — Decrease tension in neck and shoulders. Stretches hamstrings. Lengthens spine . Calm mind. Seated Full Forward Extension B6 Paschimottanasana

• Sit on Bhoga Chair with navel and midline of body in line with center notch of chair. • Bring both legs onto bench so that heels are over the far end of the bench. Have legs equidistant from center notch of stool. Walk sit bones back one by one to maximize rotation of pelvis tilting forward. • Alternatively, you can place a cushion on bench and place calves of legs on that. A • Grasp outer circles at front of chair. Lift and lengthen the spine and front body from tailbone thru crown of head. • Maintain length of front body and spine while slowly walking hands forward according to your capacity. • Do not force or strain. Let the release forward come from the backs of legs, rotation of pelvis and lengthening of spine. Evenly stretch side to side and bottom to top. B • Bend elbows bringing forearms to cushion or bench. Broaden shoulders away from neck and ears. Breathe freely. • Beneﬁts — Lengthens legs. Increases spinal ﬂexibility. Quiets the mind Sitting One Legged Forward Extension B7

• Sit on Bhoga Bench. If desired, you can sit on a cushion. Bring the right leg up into the center of the chair. • Left leg is outside the chair with foot on floor. • Extend right foot into the back of the chair. From inner foot to outer foot, across ball of foot and heel, all press evenly into back of chair. Spread toes. A • Take hold of sides of chair with hands on finger grips under seat. Lift and lengthen spine from tailbone to crown of head. Lengthen from navel to breastbone. • At your pace and to your capacity, walk hands forward. Hold back of chair or under the seat, bend elbows. • Broaden shoulders. Stretch back thru right hip while stretching forward thru right leg and foot. B • Maintaining balanced stretch side to side and bottom to top; release back, head toward knee. Repeat other side. • Benefits — Stretches legs. Decreases tension in neck and back. Increases flexibility. Quiets the mind. Sitting Forward Extension Facing Chair Paschimottanasana B8

• Sit on Bhoga Bench with midline of body lined up with center notches of bench and chair. • Extend both feet into back of chair. Feet equidistant from midline and toes point up. Spread toes. • Move your sitting bones back one by one with your hands to maximize forward pelvic tilt. A • Hold front arch of stool. Lift and lengthen spine from tailbone to crown of head. Lengthen from navel to breastbone. • Release shoulders down the back away from ears. B • At your own pace, walk hands forward onto sides of chair. Hold back of chair or under seat, bend elbows. • Broaden shoulders. Stretch back thru hips while stretching forward thru legs and into feet. Spread toes again. • Maintaining balanced stretch side to side and bottom to top; release back, head toward knee. • Do not strain. Let length come by releasing at your pace. If pressure in one area of back, lift up to even stretch. • Beneﬁts — Stretches legs. Decreases tension in neck and back. Increases ﬂexibility. Quiets the mind. EZ Chair Hip Opener B9

A • Sit on Bhoga Bench. Right leg outside of right side of chair. Left shin on seat cushion. Left foot can either be on cushion or over edge of cushion. • If left knee is lifted in the air, place the third floating cushion or other support under lifted knee. No stress at knee. • Take hands at sides of chair. Lift and lengthen spine from tailbone to crown of head. • Walk hands forward along sides of chair until stretch is felt in left hip. Bend elbows and let back release evenly. • Broaden shoulders away from ears. Optionally, support forehead with cushion. Breathe freely and ease fully. B • Walk right hand to left outer side of chair. Lengthen and broaden right side of torso. • Press left hand down to lift left chest up. Rotate and lengthen evenly around center axis. Repeat on other side. • Benefits — Stretches outer hips. Decompresses hips. Increases flexibility in hips and spine. Simple Side Body Stretch and Twist B10

• Sit in center of Bhoga Chair with thighs and feet turned outward. Outer heel area touches inner front legs of chair. A • Hold outer front circles of bench. Lengthen bench away extending torso parallel to ground. Let back lengthen and release inside of legs. Keep arches of feet lifted and inner thighs moving away from centerline. • Walk bench to far right, Elongate left side body. Breathe freely, keep shoulders broad. • To deepen stretch, carefully bring left hand to far arch of bench. Walk left hand to right side of bench. B • Walk bench in. Bring left hand to front of bench, bend left arm and catch upper arm against inner left thigh or calf. • Keep left side body long. Bring right hand to right thigh and lift right front torso. Drop left arm deeper down calf bringing left armpit against inner left leg. Use arm leverage against leg, to lengthen spine, lift chest and rotate. • Broaden both upper and lower sides of body away from spine at midline. Breathe freely. Repeat on other side. • Beneﬁts — Lengthens sides of body.Opens hips. Increases spinal ﬂexibility. EZ Front Thigh and Hip Opener B11

A • Stand next to right side of Bhoga Chair. Bend left leg and bring top of left foot onto back arch of chair. Top of foot can rest on head cushion or directly on the wood. Right leg is straight with foot on ground. • Take hands onto back arch. From left hip to knee, lengthen down. From top of pelvis, lift and lengthen spine. • From inner pelvis, thru front spine to upper chest, create an even arch. Chest lifts and lengthens, becoming dome shaped, equally lengthening and broadening. • Let hands and arms be positioned as desired to create your optimum balance. With support of arms, the torso and pelvis is decompressed, enabling deep, balanced results. Repeat on other side. B !• Alternatively or additionally, bring the forward leg onto the chair and repeat actions as above. • Beneﬁts — Decompresses pelvic area. Increases ﬂexibility in front groin, thigh and spine. Opens chest. EZ Chest and Shoulder Opener B12

• Sit in Bhoga Chair with legs crossed or knees bent and feet on front edge of bench or with feet on ground. A • Let upper back shoulder blade area be supported by back cushion. • Reach arms back holding onto arch frame where comfortably opening front chest. • Try varying your hand positions on the frame to benefit from your ability to press out, lift up or press down with the hands and fingers. Each use of directional force will have different beneficial and cumulative actions in the chest. • Breathe across upper chest from within, allowing chest to expand from center upward and outward. No strain. B • Scoot hips forward to where you can extend arms with hands holding top round arch. • Let top of pelvis move slightly forward and create smooth, even arch of torso. Let chest lift from easeful breathing. • Again, vary hand positions on top arch and frame observing differences from side to side. Work to balance sides. • Benefits — Opens chest. Decreases tension in neck and shoulders. Energizing. Simple Front Body Chest Opener B13

• Sit in Bhoga Chair so your midline is in line with center notch of chair. • Feet on ground hip distance apart and equidistant from center. Feet parallel. • Sit so that you extend arms over top of chair, holding onto top arch, palms down. • Tilt top of pelvis slightly forward, creating a smooth even arch along torso, similar to the big arch at back of chair. • Broaden shoulder blades apart. Use directional pressure of hands and fingers exploring pressing outward, upward and downward. Each action brings different beneficial movements in the upper arms and chest. Do not strain. • Breathe freely and let the lift of the chest come from the center, upward and outward. Balance pressing down AND lifting upward thru hands and fingers. Explore using index fingers or fist to press out against frame. • Hold back arch of chair and straighten legs. Create smooth arch of whole body. Lift from hips and shoulder blades. • Benefits — Opens chest. Releases tension in neck and shoulders. Energizing. Powerful Yet Relaxing Chest Opener B14

• Sit in Bhoga Chair with legs crossed or knees bent and feet on front edge of bench or with feet on ground. A • Scoot hips forward enough so back of head is fully supported on top round arch of chair. • Upper back shoulder blade area is supported by back cushion. • Take Bhoga Bar or other pole or bar overhead with hands equidistant from center. • Upper arms are resting on top edge of back cushion AND against the ﬂat boards of the chair. • Relax throat and roll shoulders down toward hips. • Tilt top of pelvis slightly forward and lengthen along the front body from sit bones to upper chest in smooth arch. B • Breathe into upper chest and expand ease fully from center up and outward. Feel connection between chest, arms, and hands with bar as connecting link. Slowly allow arms to extend back from open chest. • Beneﬁts — Opens upper chest. Releases tension in neck and shoulders. Powerful Yet Relaxing Chest Opener 2 B15

• Loop and fasten a strap or yoga belt thru center notch on top arch of Bhoga Chair. • Sit in chair with legs crossed or knees bent and feet on front edge of bench or with feet on ground. • Scoot hips forward enough so back of head is fully supported on top round arch of chair. • Upper back shoulder blade area is supported by back cushion. • Upper arms are resting on top edge of back cushion AND against the ﬂat boards of the chair’s back. A • Hold belt with both hands looped thru belt. Extend evenly out from chest. • Tilt top of pelvis slightly forward and lengthen along front body from sit bones to upper chest in smooth arch. • Breathe into upper chest and expand ease fully from the center up and outward. Feel connection between chest, B arms, and hands with belt as connecting link. Slowly move arms over to one side and then the other. • Beneﬁts — Decompresses spine. Opens chest. Stretches sides of torso. Standing Forward Extension B16

• Stand behind Bhoga Chair, feet hip distance apart. Back foot toes point forward. Bring right heel over top arch. • Back standing leg slightly behind hips. A • Hold back open side arch of chair. Lift and lengthen torso. Lengthen from tailbone to crown of head. Chin neutral. • Draw right hip back and left hip forward to create evenness at hips side to side. • Stretch forward thru right heel and ball of right foot while stretching back at right hip. Spread toes. • Press down with left leg and lengthen spine again. B • Broaden shoulders away from neck and ears. Walk hands forward to deepen stretch. Do not force or strain. • Allow back to release from support of legs and hips. If pressure in one area, lift up or come out. • Come up slowly and carefully. Repeat on other side. • Beneﬁts — Lengthens spine. Stretches backs of legs. Releases neck and shoulder tension. Chair Triangle Pose B17

A • Stand behind Bhoga Chair. Bring right heel over top arch. Have right heel in line with center of left thigh. • Left leg is slightly out from perpendicular to ﬂoor. • Release deeply at crease where top of right thigh meets pelvis. Right hand on top of chair. • Lengthen spine from tailbone to crown of head. Keep right side of torso long. Bring left hand on hip. Left elbow dropping backward. Lift left chest opening upward. Release deeply in right hip to go further. B • If possible, bring left hand behind back and grasp outer right thigh with left hand. Left chest lifting back and up. Right back torso moving down away from center and toward the front. Torso is doing a mild twist around spine. • Both side of torso moving away from center line creating space for spine length and rotation. Repeat on other side. • Beneﬁts — Lengthens spine. Stretches inner thighs. Standing Hip Opener B18

A • Stand behind Bhoga Chair. Right shin on top arch. Right heel over side of chair. If knee is lifted off chair, place a support such as towel or cushion to support knee. Stretch should be in hip without stress on knee. • Left leg is slightly out from perpendicular to floor. • Hold sides of chair, lift spine while dropping right thigh downward. Left leg is straight. • Bend forward over right leg, resting arms on top or back of chair. Shoulders broadening away from ears. B • Bring left arm to right top of chair. Right hand presses against right arch outer frame. ( ‘B’photo shows other side ) • Facing the upper bent leg, lift the upper right chest while bringing left torso to left leg. Lengthen spine up thru crown of head. Breathe freely. Slowly and carefully come up. Repeat on other side. • Benefits — Stretches outer hips. Decompresses hips. Increases flexibility in hips and spine. Sitting Simple Twist B19

A B

A • Sit on right side of Bhoga Chair. Feet and legs parallel with hips about 6-8” from back of chair. • Facing back of chair, left hand press into back of chair at height of chest. Right hand holds back right side of chair. • Press down thru hips and legs to lengthen from tailbone to crown of head. Keep chin neutral • Push with left hand to lift left side of chest away from back of chair. Pull with right hand, bringing the right back body toward the back of chair. Balance push/pull actions to create even movement around central axis of spine. Expand on inhalations and releasing while twisting slowly every 2 or 3 exhalations. B • After creating lift,width and some rotation, bring legs and hips in closer, up against back of chair • Bring right arm to top of chair. Rest forearm on top of chair. Holding the back arch, slowly walk the right hand toward the left while broadening on inhalations and releasing on exhalations. Come out slowly and do other side. • Beneﬁts — Massages internal organs. Increases spinal and muscular ﬂexibility. Supported Standing Back Extension B20

A • Stand inside back arch of Bhoga Chair. Feet hip distance apart and parallel. Stretch toes up inner back wood brace. Bend knees and catch top of buttocks on top back arch of chair. • With pelvis supported by round arch of chair, reach back with hands to hold sides or back arch of chair. • Straighten knees. Keep buttocks supported by chair. Lift spine from low back upward, vertebrae by vertebrae. • Create smooth, even arch from tailbone to upper chest. Lift chest toward chin. Head back only if neck comfortable. • Combine stable legs with anchored supported pelvis to lift,lengthen and widen chest . Feel chest lifting from within. B • Breathe freely. As torso lengthens, walk hands down. Reestablish anchors and supports before lengthening again. !• To come up, bend knees, slowly walk hands up and push oﬀ. • Beneﬁts — Lengthens spine. Opens chest. Releases neck and shoulder tension. Cobbler Pose with Forward Extension B21

A • Sit in Bhoga Chair with soles of feet together. With hands around feet, lift chest, chin neutral, shoulders down. • If knees are higher than hips, place support such as cushions or towels under outer thighs. Do not proceed in walking hands forward if you feel pressure in one or both knees. Press thighs outward from hips toward knees. • Hold front arch of chair, lengthen torso and spine from tailbone to crown of head. • Walk hands forward slowly to front circles of bench, sides of bench, and eventually to back arch of bench. Repeat spinal lengthening at each place. Go slowly and carefully. There is a lot of leverage. Do not overstretch or over stress any one area. Always lift up or come out as necessary to attain balanced results. B • Bend elbows, broaden shoulders and let back release evenly side to side and bottom to top. • Beneﬁts — Decompresses hips. Increases ﬂexibility in hips and spine. Deep Groin Opener B22

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• Bring center notch of Bhoga Bench in line with center notch of Bhoga Chair. • Place feet on round end arch and on top of legs of bench. Feet turned outward about 30 degrees. A • Let upper thighs turn outward. Take hold of front end arch of Bhoga Chair. Lift chest and lengthen from sit bones to crown of head. Chin is neutral. Keep hands at any one location or walk hands forward, as shown, at your pace. B • Maintain elongation of spine. Bring hands to outside ‘circles’ on near outer sides of bench. • Continue walking hands along sides of bench and then to the far round arch of bench. Rest forearms on bench. • Extend thumbs into groove as shown with fingers on outer notches feeling that fingers are at same part of the opposing notches that each hand touches. If you have wrist or hand problems, thumb extension may be modified. • Widen back and shoulders. Round evenly. Do not force or strain. If stress in one area, come up or come out. • Benefits — Opens hips. Lengthens and stretches spine. Decompresses back body and shoulders. Camel Pose C1

• Kneel on seat of Bhoga Chair so that your midline is in line with the center notch on the front arch. • Knees hip distance apart. Tuck toes behind and under seat cushion with feet into back of chair. • Take hands on top of buttocks. Roll shoulder blades down and lengthen from pubis to chest. A • As you lift upper chest, reach back and hold onto sides of chair. Have hands at same level using the finger grips behind the side frames and the grooves of the cross boards to give you tactile feedback for level hand positions. B • Keep buttocks firm. Ground body using legs and shins creating a foundation for lengthening and lifting of chest and spine. Lift and lengthen from pubis to chest while releasing from top of shoulders down toward hips. • Walk hands down slowly. Create smooth, dome like arch. If compression anywhere come up to even the stretch. • Press down thru legs to come up. If knees long and off cushion, turn around. Do pose, thighs against chair back. • Benefits — Opens hips. Lengthens and stretches spine. Opens chest and shoulders. Shoulder Girdle and Upper Arm Opener C2

• Stand behind Bhoga Chair with feet parallel and hip distance apart. Center your body using the center notch of back arch as guidepost. A • Place upper arms equidistant from center notch and not wider than shoulder width apart. • Interlace the fingers, as shown, keeping fingers relaxed. Alternatively, you can place the palms facing one another with all the fingers touching. Either way, keep balanced feeling and pressure on both sides. • Bend knees and move back from the hips to lengthen the torso. Connect the feeling and elongation from the hips thru the upper arms and interconnected from one side to the other via the hands. • Keep collar bones wide and lifting. Armpits lifted and elongating. Lift from lower ribs, keeping normal spinal curves. B • Alternatively, do while sitting on seat cushion, as shown. Let forehead be supported, if comfortable. • Benefits — Lengthens and stretches spine. Decompresses back body and shoulders. Stretches arms. Learn about all the special Bhoga eco-tools at Bhoga.com