Chair Yoga

Chair yoga is a good option for anyone, but it is especially well suited for older adults, people with mobility issues, or those who sit at a desk for extended periods. It may help people with certain health conditions, such as arthritis, to exercise without putting pressure on joints. It may also reduce the fear of falling, and help people who are not used to exercise to begin improving their strength and balance.

Chair yoga exercises include:

Seated mountain

Start this pose sitting on the front half of a chair with a straight back and an engaged core. Take a deep breath and sit up straight, extending the spine. Exhale, root down into the chair . Legs should be at 90-degree angles.
Chair forward bend

On an exhalation, come into a forward bend over the legs. Let the hands rest on the floor if they reach it. Let the head hang heavy. On an inhalation, raise the arms back up over the head.
Chair extended side angle pose

Strengthens and stretches muscles to support mobility and function. It strengthens legs, including hamstrings and thighs. It stretches legs, hips, sides, and back. It opens the chest and shoulders.

Other chair yoga moves include:

Reverse arm hold
Chair pigeon
Eagle arms
Chair warrior
Cat-cow stretch
Chair spinal twist
Seated cat-cow

Chair yoga has many benefits, including:

Improved flexibility

Chair yoga can help stretch more deeply because one can focus on each movement while sitting in a chair.
Reduced stress

Chair yoga can help reduce stress and anxiety by promoting relaxation. The deep breathing and focus on the present moment can help quiet the mind and ease anxiety.
Reduced pain

Chair yoga may help reduce back and neck pain.
Improved strength

Chair yoga may help build muscle strength with each pose, which can improve mobility and balance.
Improved proprioception

Chair yoga can help improve proprioception, which is the ability to sense where the body is in space. This is important for accurate movement coordination.
Better sleep

Chair yoga may help improve sleep by creating a more positive outlook on life, which in turn reduces stress and headaches.
Other benefits
Chair yoga may help:

Strengthen bones

Strengthen immune system

Improve circulation

Relieve stiffness in shoulders, back, arms, and leg

https://www.youtube.com/watch?v=VoKOwQwOmfQ

https://www.youtube.com/shorts/kyuxxZvftE8

Author

Paddy Kalish OD, JD and B.Arch

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