At first, exercising while sitting down might sound odd. But chair yoga is a great way to stay active, even while seated. Though often associated with older adults, chair yoga is actually beneficial for people of all ages, especially those who spend long hours at their desks.
What is Chair Yoga?
Chair yoga is a form of traditional yoga adapted to be performed while sitting in or using a chair. It’s often thought of as an exercise for seniors, and many studies show how it helps improve mobility and reduce pain in older adults. For example, a study published in 2023 found that chair yoga improved mobility in women over 65 with knee osteoarthritis.
However, chair yoga isn’t just for seniors. Desk-bound workers, or anyone who sits for extended periods, can benefit from this gentle form of exercise. A study found that just 15 minutes of chair yoga or meditation significantly reduced stress markers. Many companies even offer free chair yoga sessions to their employees to help reduce stress and boost health.
Why Chair Yoga is Great for Everyone
Stacie Dooreck, a certified yoga instructor, says chair yoga is safe for all ages and is especially helpful for improving flexibility, posture, and preventing repetitive stress injuries like carpal tunnel syndrome.
Chair yoga is also a fantastic way to release muscle tension and improve mobility, according to Ansley Davis, a master trainer for YogaSix. She says that even if you don’t have the time or ability to do traditional yoga on a mat, chair yoga is a simple and effective alternative.
Benefits of Chair Yoga
Increased blood flow
Improved sleep
Better breathing
Lower blood pressure
Reduced anxiety and depression
Decreased chronic pain and inflammation
How to Get Started
If you’re ready to give chair yoga a try, start with just five minutes a day. According to Dooreck, even five minutes daily is better than doing one long session once a week. The key is consistency.
If you feel pain or discomfort, don’t force any movements. Listen to your body and go at your own pace. You’ll start to notice improvements over time, such as better flexibility and deeper breathing.
Beginner Chair Yoga Poses
Here are some simple chair yoga poses to get you started. Remember to breathe deeply in and out through your nose during each movement.
Joint Warm-Up: Sit tall and make circles with your hands and feet to warm up your joints. This helps prevent issues like carpal tunnel and combats leg fatigue.
Cat-Cow Pose: Inhale and lift your chin slightly while reaching your chest forward. Exhale and round your spine to stretch your upper back.
Side Bends: Raise one hand in the air and lean to the opposite side. Switch sides and repeat.
Twists: Twist your body to one side and hold for a few breaths, then switch sides.
Seated Forward Bend: With your feet flat on the floor, raise your hands, interlace your fingers, and bend forward, bringing your chest to your knees.
Standing Frame: Hold your elbows with opposite hands and lift your arms above your head. Hold this pose for five deep breaths.
Seated Pose: End your session by sitting tall with your feet flat on the floor, hands on your thighs, and take slow, deep breaths for several minutes.
Chair yoga is a simple, effective way to stay active and de-stress, no matter your age or fitness level. So, whether you’re glued to your desk or just looking for a gentle form of exercise, give chair yoga a try!
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