Chair Yoga for Seniors: 7 Beginner Moves for Your Wellbeing
Chetendeep Micky Lal
The article is verified by Chetendeep Micky Lal, MA in Kinesiology, CSCS, Registered Yoga Teacher.
Table of Contents
As we age, maintaining flexibility, balance, and strength becomes increasingly important, yet participating in traditional forms of exercise can be too challenging for senior citizens.
That’s where chair yoga comes in.
In this article, we will introduce you to 7 easy-to-perform chair yoga poses and moves, specifically designed for seniors and beginners.
Is Chair Yoga Good For Seniors?
Chair yoga is a gentle form of yoga, performed while seated or using a chair for support. It’s an excellent option for seniors who want to stay active and healthy.
The benefits of chair yoga for elderly for physical and mental health are well-documented and supported by numerous studies.
It’s also important to note that while yoga in a chair can significantly contribute to overall health and wellness, it should be part of a comprehensive care plan that may include other forms of exercise, a balanced diet, and regular medical check-ups.
Benefits of Chair Yoga Exercises for Seniors
Chair yoga helps seniors gently stretch their muscles and joints, which can significantly improve flexibility. This is particularly beneficial for those who may have mobility issues or arthritis, as it can help to reduce stiffness and pain.
The chair yoga practice can strengthen the core and leg muscles, which are crucial for maintaining balance. This can reduce the risk of falls, a common concern for older adults.
Despite being a low-impact exercise, chair yoga can help to build strength. The poses often involve resistance and weight-bearing, which can help to maintain muscle mass and bone density.
Regular practice of chair yoga can lead to better sleep patterns. The relaxation and stress reduction associated with yoga can help seniors fall asleep more easily and enjoy a deeper, more restful sleep. This can contribute to overall health and well-being, as good sleep is crucial for the body’s healing and regeneration processes. [1]
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7 Chair Yoga Poses for Seniors: Perfect for Beginners!
Before we dive into the practice, here are a few essential rules to follow:
- Safety and comfort is the top priority.
- Move slowly and gently and pay attention to how your body reacts. It’s better to do a little less rather than risk injury.
- None of these movements should hurt. If you feel discomfort, exit a pose immediately.
Over time, your flexibility and strength will improve and you’ll be able to do more and more.
Hold each pose from 3 to 5 breaths without rushing. Perform dynamic poses like Cat-Cow movement for one breath cycle – one pose on the inhale and another pose on the exhale.
1. Cat and Cow Pose
Target: Chest, Back
- Sitting on the chair, put your legs together.
- Inhale slowly, arch your back so that your chest sticks out, and lift your head up.
- Feel how your shoulder blades converge slightly.
- Exhale, round your back, lower your head, and feel your hands resting on your knees.
2. Side Stretch, Legs Apart
Target: Back, Hip flexors
- Sitting on the chair, inhale and spread your legs about apart.
- Move your arms out to the sides. Sit comfortably.
- Exhale, slowly slide down along the inside of the leg, arms out to the sides.
- Try to reach the floor with your fingertips, the other hand is pointing up.
- Repeat on the other side.
Target: Back, Hip flexors
- Sitting on the chair, inhale and spread your legs about apart.
- Move your arms out to the sides. Sit comfortably.
- Exhale, slowly slide down along the inside of the leg, arms out to the sides.
- Try to reach the floor with your fingertips, the other hand is pointing up.
- Repeat on the other side.
3. Camel Pose
Target: Chest
- Sit on the edge of the chair, straighten your spine, feet shoulder-width apart.
- Holding onto the chair with your hands, bend your back and open your chest.
- Breathe deeply. Slowly return to the starting position.
4. Eagle Pose
Target: Arms
- Interlace your arms so that the left arm is inside the elbow joint of the right arm.
- Wrap your left arm with your right arm in front of your chest with your palms clasped together.
- Hold this pose for a little, then switch arms.
Target: Arms
- Interlace your arms so that the left arm is inside the elbow joint of the right arm.
- Wrap your left arm with your right arm in front of your chest with your palms clasped together.
- Hold this pose for a little, then switch arms.
5. Cow Face Pose with a Twist
Target: Chest, Back
- Keep your back straight. Place your left leg on your right leg.
- Twist to the left. Reach up with the crown of your head.
- You can keep the left hand on the back of the chair.
- Hold this position briefly and then repeat on the other side.
6. Downward-Facing Dog
Target: Back, Legs
- Start in a standing position next to a chair.
- Take a step back, bend your legs, and lean forward with a straight back.
- Touch the opposite side of the seat.
- Head, shoulders, and torso down, pelvis pointing up.
- You can bend your legs but keep the back straight. Breathe deeply.
Target: Back, Legs
- Start in a standing position next to a chair.
- Take a step back, bend your legs, and lean forward with a straight back.
- Touch the opposite side of the seat.
- Head, shoulders, and torso down, pelvis pointing up.
- You can bend your legs but keep the back straight. Breathe deeply.
7. Seated Extended Side Angle Pose
Target: Back, Legs
- Bend your right leg at a 90-degree angle.
- Take your left leg back, straighten, and open your pelvis.
- Bring your left arm overhead, stretching your side.
- Rest your right hand on the right knee.
- Repeat on the other side.
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Bottom Line
Chair yoga is a wonderful, accessible, and beneficial form of exercise for seniors. It offers a multitude of health benefits, from improved flexibility and strength to enhanced mental clarity and reduced stress.
The beauty of chair yoga for senior beginners lies in its adaptability, making it suitable for individuals of all fitness levels. The 10 poses we’ve explored in this article are just the beginning of what you can achieve with this practice.
Remember, the journey to wellness is not a race, but a steady, enjoyable path. So, take it at your own pace, listen to your body, and most importantly, enjoy the process.
