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Chair yoga is a gentle practice in which postures are performed while seated and/or with the aid of a chair. Chair yoga classes typically target those with physical disabilities or aging men and women who find a typical yoga session too challenging. It is also a great form of yoga for beginners or anyone who wants to focus on a gentle practice.
Just like a regular yoga practice, Chair yoga increases flexibility, strength and body awareness. When standing poses are included in a Chair yoga class, the chair is used to help with and improve balance. Chair yoga may also include pranayama breathing techniques and meditation to promote focus, mental clarity and relaxation.
Just about any standard yoga pose can be modified for chair yoga, including backbends, twists, hip openers and forward folds. For example, in the chair version of mountain pose, the yogi sits with the feet flat on the floor and the knees at a 90-degree angle. The arms are then raised to the sky with the palms facing. The gaze is between the palms. Forward fold another basic yoga pose can be performed seated in the chair or standing with the hands grasping the back of the chair for support.
Chair yoga is a great way for older adults to get the wonderful health benefits of yoga. Staying seated means that even frail seniors or those who aren't flexible can safely do the exercises.
Yoga is an excellent way for older adults to loosen and stretch painful muscles, reduce stress, and improve circulation. It also reduces anxiety, helps lower blood pressure, protects joints, and builds strength and balance.
Place a chair at one end of the yoga mat. Sit on the middle area of the chair with a neutral spine and feet flat to the floor. Focus on the awareness of the feet on the mat. Place hands on the thighs and rise to a standing position. Slowly walk to the opposite end of the mat, focusing the awareness on how the heel, metatarsals and toes touch the floor. Walk back toward the chair, turn, sit down and repeat.
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