Chair yoga is a type of yoga where the poses are done holding on to a chair or sitting on a chair. It can be extremely beneficial to those who need support or have difficulty sitting on the floor and are working on their flexibility, balance and strength.
This type of yoga is for you if you are looking for a safe and comfortable way to do yoga but perhaps have limited mobility, weakness, balance issues or are generally looking to improve your fitness level. It is a great way to start this highly effective and enjoyable form of fitness.
These are Ideal if you spend time at a desk for many hours at a time.
Chair yoga is an ideal activity if you are looking to get back into the swing of things, have had to reduce activity due to an injury or if generally would like to maintain or improve your health. The elderly get into trouble when they stop stretching their bodies. The muscles and joints become more and more stiff and before you know it, you have an injury on your hands.
Well it happened to me. I stopped going to the gym as regularly as I used to and my already existing tire around my waste grew in size. The ol’ body has also lost some flexibility.
This is to be expected of course. You can’t expect to have the same figure even if you manage to be around the same weight as you were in your younger years. Even though hormones are plummeting or going through the roof, I am committed to reduce the size of this belly I am carrying around.
We know our limits so no need to start running marathons all of a sudden. I truly respect those who aspire and achieve such goals in their 50s but caution is the name of the game.
In my younger years, I skateboarded, rode a bike everywhere, swam, ran, played tennis, played ping pong, “gymed”, attended aerobics classes, took ballet lessons and participated in many more activities. At least in my case, I would like to graciously accept that those days are behind me. A particularly ambitious gym session resulted in a frozen shoulder and that set off my recent bout of inactivity.
Chair yoga is safe and you can expect the same benefits as traditional yoga:
- Increases flexibility and loosens tight muscles
- Strength building
- Reduces stress
- Improves focus
- Helps with join pain
- Improves circulation
- Improves digestion
- As a bonus, you can expect to improve balance and stability!
That’s quite an impressive list! It just takes 10-20 minutes a day and all you need is a steady chair without armrests and comfortable clothes.
For those of you who are curious, the word “yoga” comes from the Sanskrit word “yuj” which means union of mind, body, and spirit or some say breath. Wow, what more could you want.
As you begin the routine, you may be reminded of the traditional yoga poses you tried in your younger years. Use these memories to drive yourself to do each pose with strong intent and feel joy knowing you are returning to an activity which is good for you. Really, really.
You will slowly start to notice parts of your body becoming less stiff and a general feeling of satisfaction and I daresay, joy at what you have accomplished.
Use chairs that are stable and without wheels and handles. If you are on the short side, you can put a yoga block or rolled yoga mat under your feet. So bring out your chair, put on some nice music and your most comfy exercise outfit. Let’s go!
Warm-Up
Mountain Pose
**I was dealing with a frozen shoulder when these pictures were taken hence not able to completely extend one of my arms!
Sit on your chair with your spine stretched up and your legs firmly planted on the floor or block/yoga mat. Place your arms at your sides. Take a deep breath and lengthen your spine. Hold the breath for a minute and exhale.
Now raise your arms and follow the steps above. You can lower your arms when you exhale.
This warm up is great for loosening neck and shoulder muscles. You can also bring your palms together above your head and lean to the left for 30 seconds and then to the right for 30 seconds.
Stretches To Loosen Up The Body
Stretch 1:
Neck Stretch
Place your right arm over your head and bend your elbow until you can grab your left ear. Slowly lower your head to your right shoulder and hold.
Repeat on the opposite side.
Stretch 2:
Ankle-Calf Stretch
Sitting comfortably on the chair, place your legs together in front of you. Push your toes into the floor and stretch out you ankles and calves.
Stretch 3:
Reverse Arm Stretch
The Reverse Arm Hold stretches your shoulders, opens up your chest, and helps you relax.
Stretch both arms out by your sides with your palms facing down. Exhale and roll both shoulders forward. Now gently swing your arms behind your back. If you can, clasp your hands and a pull backwards gently.
Take five breaths and repeat.
This stretch opens up the chest and stretches your shoulders.
Position 1:
Cat-Cow
Sit with your spine long and both feet firmly on the floor. Your hands can be placed on your knees or your thighs.
Arch your spine while inhaling and roll your shoulders down and back, bringing your shoulder blades together. This is the cow position part of the exercise.
Now exhale, round your spine in the opposite direction. Your shoulder and head will come forward and your chin should be on your chest. This is the cat position.
Continue alternating between the cow and cate five time. Do not forget to breath.
This position relieves neck and back tension.
Position 2:
Forward Bend
Sit tall with your spine stretched. Slowly bend forward as far as you feel comfortable. If you can, lower the trunk of your body over your legs and let your head, neck and trunk become limp, This will direct blood to your brain. Roll back up after 5 seconds. Repeat five times.
Position 3:
Extended Side Stretch
Fold your torso forward and twist it to the right. Open your chest and twist to the right as you inhale. Extend right arm upwards and look up at the ceiling. Breath for 15 seconds and then switch sides and repeat..
This stretch strengthens your shoulder, chest and lungs.
Position 4:
Seated Twist
Raise your arms and extend you spine. Now raise your arms straight out to the side of your body. Inhale.
Exhale and gently twist your torso to the right. Do it with intent and move the whole torso. Now you can lower your arms. Great for 10 seconds and repeat on the left side.
This position is great for improving digestion and strengthening the lower back. Remember to take it easy and not twist too far too soon. This can injure your back.
Position 5:
Pigeon Pose
Place your right ankle to rest on your left thigh. Your knee should line up with your ankle. Hold for ten seconds and do the same with your left and right thigh.
If you think you can stretch further, try bending forward while doing the above.
Pigeon Pose stretches your groin, gluts and aids in digestion.
Position 6:
Eagle Pose
Place you right thigh over your left thigh. If you are able, wrap your right foot around your left calf. Now bend your elbows at a 90 degree angle and cross your left arm over the right one at the elbow. Try to touch your palms together or intertwine your fingers.
Hold for five seconds. Repeat on the other side.
Position 7:
Hip Stretch
The hip tightens with age and becomes vulnerable for many of us. To loosen the muscles in the hip area, bend your right knee and place your right ankle and thigh over your left knee. For a good stretch, lean forward as far as you can without straining yourself.
Hold for five second and repeat on the opposite side.
Position 8:
Chair Warrior 1
Place your right leg over one side of the chair while you swing the left leg straight behind you.
Now keep your left sole on the floor parallel to the chair and straighten your left leg.
Keep your torso facing over the right leg as you raise your arms up to the ceiling on a inhale. Hold for three breaths.
Now repeat on the other side.
Position 9:
Chair Warrior 2
Turn your torso the the left. Open the arms with the right arm coming forward and the left arm going back.
You left hip should move to the back. Draw the left hip back and turn the torso to the left, so that it is aligned with the front of the chair.
Look over your right hand and hold for three breaths. You can repeat on the other side.
Position 10:
Reverse Warrior
Place your left arm down the side of your left leg and lift the right arm up to the ceiling. Inhale for three breaths.
Position 11:
Final Relaxation – Chair Resting Pose
Sit comfortable on your chair. Close your eyes and rest your hands on your lap. Breath deeply for 2-3 breaths or until you are ready to open your eyes. Repeat if you wish until you are completely relaxed.
This seated pose will help your body absorb all the good effects of the poses you have done and transition you into the rest of your day.
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This is just a sampling of some stretches and exercises that can be done on a chair. There are many others to explore as you become more limber and are ready to take it to the next level! Hope you find joy in practicing yoga and experience some benefits of this wonderful form of movement and breathing.
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