Although chair yoga may sound like a contradictory activity, this exercise method is accessible to people with disabilities, inflexibility, weight challenges, or difficulties getting on the floor. Even those suffering from arthritis or muscle-weakening diseases are able to participate and reap the benefits of chair yoga.
What is Yoga?
Those practicing yoga are often associated with hippies or trendy, flexible moms running around in pants that some argue aren’t actually pants. Or maybe you hear the word “yoga” and find the physical requirements are intimidating. You don’t “bend that way” or you have balance issues that make the entire concept sound impossible. Leave that mindset behind.
Today, yoga comes in many forms. Some classes are intense and aimed at trembling muscles; there are also gentle classes for relaxation and stretching. Some yoga classes are designed with athletes in mind to build the muscles they need to perform. Chair yoga is designed for physically weaker people to promote health and relaxation. Heavy uses of breath control, specific body postures, and simple meditation have made it an excellent physical activity – even without implementing spiritual practices along with it.
Chair yoga is done from a mostly seated position. Any position that requires you to stand will be compensated by using the chair as a brace and balance support. Even with the modified movements, chair yoga incorporates the same breathing and mind-body benefits as a traditional class.
Chair yoga allows the body to get used to stretches and some moderate poses used commonly in yoga. You may one day find you have developed the strength to progress into other forms of yoga or you may stay in the chair forever. Regardless of which route your body takes, the benefits of this exercise will be well served.
Benefits for Seniors
The baby boomers are aging – and their generation is far more health conscious than those before them. Much of the senior lifestyle had been sedentary. Many seniors find it difficult to be as active was they would like. Falls are the leading cause of injury-related deaths in seniors and a significant cause of severe injury, including broken bones, fractures, and head trauma. Chair yoga helps with balance, core strength, breathing, and posture, and can be helpful in reducing the chances of falls.
A series of balance poses – or asanas – all build muscle strength and help prevent deadly falls. The tree pose focuses on length and extension. The stick pose centers on an expanded chest, poise, and leg muscle strength. The eagle pose opens the shoulders. Strength asanas, such as the warrior, are intensive poses that require little impact on the body. You won’t have to worry about causing further harm to your body while improving your muscles and balance.
Yoga is even good for your lungs through the science of Pranayama. Pranayama combines multiple techniques in deep breathing to maximize the capacity of your lungs and regulate the temperature of breath flow. Sitting for 30 minutes of chair yoga relaxes neck muscles and improves posture, which can also relieve lung problems. Suffering from pain and stiffness from arthritis or multiple sclerosis? Is chronic pain running your life? Researchers at Harbor UCLA Medical Center in Los Angeles, discovered yoga can significantly reduce the frequency and severity of chronic pain after only four weeks of regular sessions. Studies haven not been as conclusive about MS, but many people with MS swear by yoga for improving balance and strength.
How to Start
The most important equipment needed is a chair that allows you to move in and out of it easily. Struggling to move during the poses can be frustrating and pose an injury risk. Chairs with wheels are not ideal because of the instability.
If your feet do not touch the ground when sitting, use blocks or a rolled yoga mat under your feet to provide a sturdy foundation. Shoes will help keep your feet from sliding along the floor, but are not necessary. The most important thing is feeling confident in how you move.
As you progress in chair yoga, you’ll discover many poses that can be done in confined spaces, such as office cubicles or airplane seats. Don’t fret if the moves feel uncomfortable or shaky in the beginning. Your muscles are strengthening themselves with each session!
Chair Yoga Poses and Resources
Yoga Stretches courtesy of yoga.about.com. Work your way through a 10-stretch sequence of chair yoga with various movements. Some of these movements include: Chair Cat-Cow Stretch, Chair Eagle, and Chair Spinal Twist. If you are looking for a greater challenge, more advanced versions of each pose are available.
The website Living Words of Wisdom, offers a printable list of 6 basic poses – Forward Bend, Spinal Twist, Side Stretch, Knee Squeeze, Leg Lifts, and the Sun Pose.
Do You Yoga has 8 poses to get anyone started: Candle Pose, Raised Hands Pose, Forward Bend Pose, Extended Side Angle Pose, Forward Bend and Shoulder Stretch, Seated Spinal Twist, Star Pose, and Table Pose.
DoYogaWithMe.com has many tips and tricks for seniors looking to get into chair yoga and also showcase some of the basic poses you can do. They have gentle exercise videos for seniors on this page that are designed to walk you through the exact movements you need.
Don’t forget to check out your local fitness centers for special classes designed for seniors. Always ask about a chair yoga class if they don’t offer one. Here’s to a healthier, stronger you!
