Each week, Prevention’s fitness team puts the newest workout DVDs to the test so you don’t have to waste your time or money on sub-par sweat sessions.

This week’s DVD: Chogaflow

Sweat Summary: The concept is simple: chair + yoga = Choga. The 55-minute yoga workout combines postures on-and-off the chair, using the supportive prop to help with alignment. Yoga instructor Valerie Rogers designed the unique program specifically for an oft-neglected group of yoginis: those who are recovering from an injury and have physical limitations as well as those with knee and joint pain. (Learn how to flatten your abs in your chair.)

Sweat Factor: Low-sweat

Mood: Soothing

What We Liked: Chair-assisted poses help target and stretch the extra-tight upper-back region

What We Didn’t Like: If you’re not dealing with injuries or limitations, the class doesn’t seem challenging enough.

Calories Burned: 145* Based on a 135 lb. woman

Full Review:

If you’re a yogini with bad knees, recovering from an injury, or looking for a less-strenuous class, Chogaflow is your ideal practice. Using a chair to assist with poses, your achy knees will never touch the ground. However, if you’re looking for a power flow that leaves muscles tingling, you’ll want to pass.

Featuring a seated warm-up, standing flow, and seated stretch, the DVD is completely joint-friendly. Even the final relaxation, savasana, is performed sitting. (Bonus: you could even do the practice at the office during your lunch break. However, if you don’t have a door, keep in mind that it’s not a discreet flow so you might get a few glances from co-workers.)

Here are 7 Ways to Work Out at the Office.

The ideal chair height depends on the your height. Ideally, you want your thighs parallel to the floor while seated on the chair and hands resting comfortably on the back of the chair while standing.

You’ll see some of your favorite traditional yoga poses like Warrior II, Triangle, Tree, and Spinal Twist. While you’re still getting the mind-body connection and flexibility increasing benefits, you’ll lose some core-engaging balance training by supporting yourself with the prop. Also, we noticed slight wrist pain from gripping onto the sides of chair seat during certain exercises, but instructor Valerie Rogers advised that we may have been holding onto the chair too tightly.

Downward Facing Dog feels like an entirely new stretch (one that feels amazing) when arms are rested on the chair seat as opposed to the floor; tight upper back muscles felt more targeted, which felt great after spending the day hunched over a desk. And if you can’t touch your toes, don’t fret; chair-assisted poses are a great way to ease into stretching muscles, allowing you to slowly increase your flexibility, pain-free. Available at chogaflow.com($20).

Favorite Move: Chair-Assisted Side Angle

1.    Stand 2-3 feet in front of chair. Place hands on seat, pinky fingers rounding corners. (Modify by facing chair away and placing hands on back of chair). Bend at hips, lowering chest towards floor to move into Downward Facing Dog.

2.    Step left foot forward so that toes are slightly under seat, bending knee and stacking it above left ankle. Spin on ball of back foot, so side of foot is perpendicular to back of mat.

3.    Bend left arm and open to Warrior II hips (opening hips to the right). Reach right arm overhead, extending arm over right ear, rotating chest toward the sky, feeling a deep stretch along the side of your body (pictured). Hold for 15 seconds and repeat on opposite side.

What To Wear: No shoes, but you’ll need a non-slip yoga mat and a chair (see above for height specifications). No special apparel necessary, sport your favorite yoga clothes!

Editor’s pick: X-Back Tank from Lucy offers maximum comfort while keeping you sweat-free and looking chic (lucy.com, $55), and the Stripped Leggings from Beyond Yoga feature the ultra-lush feeling fabric and add a fun pop of color (beyondyoga.com, $75).

Welcome to “You Tried It,” a series of video posts from top trainers, who will share clips from their popular workout DVDs. Please try the moves outlined in the clip above and tell us what you think in the comments!

You might be familiar with our popular series, “We Tried It” in which Healthy Living editors try one of the myriad fitness classes on offer in New York City — from the wacky to the hardcore. We have so much fun and we want to bring the fun to you as well.

This week, Valerie Rogers takes us through a flow series of chair-assisted yoga and strength training exercises. Give it a try and tell us what you think … did this workout help you? And if that’s not what you’re in the mood for, have a look at the previous videos we’ve featured. There’s something for everyone!

For more videos, check out the rest of the You Tried It series here.

What is the difference between regular yoga and Chogaflow?

With Chogaflow we receive the same benefits as a traditional yoga practice without ever having our knees touch the floor. We have the option of using a chair when necessary for stability and balance, helping to eliminate any strain on the knee joint. With emphasis on correct alignment we build strength, increase vitality, and improve flexibility, circulation and balance.

How can practicing Chogaflow help me get healthier?

Linking breath with movement we begin to release blocked areas and stagnant energy. We start to notice more freedom and move with less restriction. With proper, complete breathing we nourish our body & mind. When we breathe better we feel better. We begin to feel more alive. Our physical body becomes stronger, our nervous system is nourished and we remain calmer in stressful situations. We increase oxygen supply to our cells, improve blood circulation, help eliminate toxins, enhance our immune system, and improve sleep patterns.

I sometimes have a sore lower back. Can Chogaflow help with this?

Practicing the poses, we access and strengthen the core muscles which help to protect and support the low back. We stretch and strengthen the laterals and abdominals. We learn how to stabilize the lower body, hips and core to protect and strengthen our low back. We learn how to stand and move with correct alignment. Our balance and posture improve.

Will Chogaflow help my joint stiffness?

As we move and breathe, our circulation and lymph flow improve. As toxins are cleared we begin to open new pathways for nourishment to flow, our joints become more flexible and range of motion improves. As we become more flexible in our hips and shoulders, the larger joints, it helps to relieve pain and stiffness in the smaller joints. We build muscle strength which helps to support the ligaments and tendons surrounding our joints. The poses also help build bone strength.

Will Chogaflow help with my scoliosis?

All of us are muscularly asymmetrical. Through stretching and strengthening the muscles that support our spine and body we learn how to actively engage muscles to help realign ourselves and allow for more nourishment. We improve habitual misalignments and patterns of movement, and begin to develop more symmetry. Strengthening the muscle groups that support the spine may help alleviate symptoms of lordosis, scoliosis, and osteoporosis. Shoulder and neck tension are relieved, our posture improves. Chogaflow focuses on lengthening the spine, nourishing the discs, spinal column, and central nervous system.

For Dallas area class schedule:

www.chogaflow.com

For more information contact:

valerie@chogaflow.com

(2011) 55 min. DVD: $19.95. Valerie Rogers (avail. fromwww.chogaflow.com).
Chair + Yoga = Choga! Registered Yoga Alliance teacher Valerie Rogers has created a yoga practice that combines seated and standing postures without the need for kneeling. In a simple studio setting, Rogers and a student lead viewers through a 50-minute routine that emphasizes strength and flexibility, as well as the integration of body and breath. A nonslip yoga mat and supportive chair are the only required materials, and those new to the discipline will appreciate that some of the moves feature gentler variations, like a smaller stretch or using the chair for balance. The routine begins with a very slow, gentle warm-up before flowing into deep stretching of the upper and lower body, followed by a series of cool-down stretches and centered breathing. Orientation tips (“second toes pointing straight ahead”) and reminders about breathing keep the focus tight, and while this may be less strenuous than many other forms of yoga, it still offers a full workout for body and mind. Rogers’ friendly style and meticulous instruction make this a fun and engaging regimen, even for yogaphobes. Highly recommended. (H. Seggel)

Booklist Review

Jan. 2012. 55min. Valerie Rogers, DVD, $19.95.
REVIEW.  First published April 25, 2012 (Booklist Online).

Valerie Rogers combines yoga and chair exercises in this introduction to “chogaflow,” a chair-based yoga practice aimed at exercise newbies and those seeking a gentle alternative. The poses are done either seated on or standing next to a chair, which is placed on a mat to ensure stability. Aided by soothing background music, Rogers and a student, who demonstrates slightly modified, easier versions, work through the gently flowing movements. In peaceful, calming voice-over, Rogers explains proper form and directs the session, which takes place on a minimally decorated set (wood floors and white walls). Rogers modifies such standard yoga poses as downward dog and plank for the chair. The camera captures the easy-to-follow movements and directives. This accessible and effective workout makes a good complement to Gentle Chair Yoga: Seated Series, from AV Cafe.

— Candace Smith

I was also able to attend one of Valerie’s chair yoga (choga) classes in person while on a vacation. I originally, and mistakenly, thought it would be less strenuous. It’s not. It’s a great yoga experience/workout that accommodates my lower back and neck problems. Valerie is a great teacher and this DVD shows it. I’m really excited to have this DVD to use in my own home.