Chair Yoga Exercises For Seniors

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To Practice Sitting In A Chair

Chair Yoga Practice for Seniors! (20-Minute Routine)

People who have an injury or condition that wont let them stand or who may not be able to get down to the floor, may choose to practice common yoga poses while seated in a chair. A folding chair or other sturdy chair with a low, open back will allow you to use the back and legs of the chair to help you get into the pose.

Chair Forward Bend Pose

This pose can stretch your low back and shoulders as well as your hamstrings, depending on your flexibility.

  • From Seated Mountain Pose, exhale and hinge at your hips to come into a forward bend over your legs.
  • Reach your hands to rest on the floor or your ankles, wherever you feel a good stretch, letting your head fall into your lap.
  • Inhale, moving back up to an upright seated position and raising your arms up overhead.
  • Move between the forward fold and upright sitting posture for 10 breaths.

Adult Yoga Chair: Outdoor Yoga Class

This book has been updated with more powerful content and illustrations/photos included.

While traditional yoga, with its many twists and turns, can be difficult for most adults, chair yoga is a good alternative. Yoga chairs are a great way for the elderly to improve mobility and reduce lower and upper body pain. These tests can be modified to make it easier or more difficult to adapt to different levels of eligibility.

Regular physical activity is a regular part of your life. As we enter our golden age, staying connected is also important. Picking up a local yoga chair in non-epidemic times is a way to make new friends and spend time with older ones.

Another great way to stay connected is to use Snug. The free daily access service is for people living alone. This app checks you daily and provides inspiring quotes to set your day tone. If you miss the check-in time, the app will notify your emergency contacts so you can get help if you need it.

This book will walk you through the steps to achieving your goal and keeping fit and healthy through chair yoga. Get a copy of this book now.

  • 5.5 x 0.45 x 8.5 inches
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    Chair Yoga For Seniors Beginner Friendly

    Chair yoga has gained many new fans, a modified version of hatha yoga for individuals with health issues and the elderly. Chair yoga refers to modifications of yoga postures while seated in a chair. These adaptations make yoga attainable for people who cannot stand, who lack the mobility to switch positions quickly from standing to sitting. Although the individual postures are pretty different, the primary body mechanics stay the same. Students can do twists, hip stretches, forward bends, and mild backbends sitting on chairs.

    Best Chair Yoga For Seniors: A 15

    Top Chair Yoga Poses for Seniors

    By Leah Zerbe, MS, NASM-CPT, NASM-CES

    Despite what you may see on Instagram, yoga is not about twisting yourself up like a pretzel and standing on your head. Its about connecting the breath and the mind. And thats great news for everyone, including older adults looking to capture the benefits of chair yoga for seniors.

    As a yoga instructor who works with seniors living in assisted-living facilities, Ive seen firsthand the improvement in mood, mobility and so much more when chairs are introduced into the practice. Suddenly, yoga seems doable for virtually everyone. And that is the heart of yoga.

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    Gentle Chair Yoga Shoulder Stretch

    Take your strap in your right hand. First, raise your right arm toward the ceiling. Then bend your elbow so your right hand comes behind your head or neck. The strap should now dangle down behind your back.

    Draw your left elbow out from the body and slightly backward.

    Reach your left hand toward your lower back until you can grasp the lower end of the strap with your left hand. Continue to keep your head and torso upright as you perform this stretch.

    Take 3-6 deep breaths in the stretch. Think of your breathing as a massage mechanism to loosen the muscles resisting this stretch. Gradually, without lowering your head or rounding your spine, see if you can walk your hands closer together on the strap. Exhale and release this stretch, bringing both hands back to your lap. Then repeat to the opposite side.

    Each stretch can be performed multiple times. Or, if you are at the office, perform each stretch once to keep from getting tight, tense muscles from long periods of sitting. After doing these stretches, sit quietly in your chair for a brief period.

    Close your eyes. Notice the difference in your body, how your muscles feel more relaxed. Also, observe the difference in your mental outlook. Your internal sense of equilibrium will feel re-calibrated back to a sense of greater calm and balance.

    What Type Of Chair Yoga Is Best For Seniors

    This type of yoga is good for seniors. But, you should remember there is always the best of the best. So, what type of yoga is best for seniors? In this list below, we will give you three types of chair yoga that are best for seniors. So, check it out if you want to know!

    1. Seated Mountain

    Seated mountain is a great pose to engage your core. Its also good to check your posture and get you focus to your breath. How to do it? First, extend your spine then as you exhale, root down into the chair with your sit bones. Roll your shoulders down your back, pull your belly toward your spine, and then relax your arms. Repeat it until you think its enough.

    2. Warrior I

    This pose is like clapping. But you should raise your hand before you clap. Raise your hands up until it meet above your head. Now, do a clap, and dont forget to manage your breathe. Taking at least five deep breaths during this activity then you can release your claps.

    3. Reverse Arm Hold

    This is like holding your hand at your back. But, do it carefully and passionate. Take a deep breath, and inhale and exhale. Do it for like five times before you finish it. Just take it easy and dont forget to clear your mind during this pose.

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    Chair Extended Side Angle Pose

    This pose mobilizes your spine, improves posture and core strength, and can strengthen your obliques, shoulders, abs, and back.

    • Begin in the Seated Forward Fold, but place the fingertips on your left hand to the outside of your left foot, using a block if you cannot reach the floor.
    • Inhale, twisting your torso to the right. Raise your right arm and gaze towards the ceiling, opening up your chest.
    • Hold for several full breaths.
    • When you are ready, lower back into the Forward Fold on an exhale.
    • Repeat on the other side.

    A Closer Look At These Chair Yoga Exercises:

    Chair Yoga Stretch & Strength // Seated Exercises for Seniors & Beginners

    Unless you have some experience with chair yoga, you probably need more than a graphic to perform the exercises above. Proper technique is important for your personal safety, and to make sure youre getting the most out of these exercises. Read more about the exercises below for a closer look at these essential chair yoga poses.

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    Reduce Or Even Eliminate Insomnia Arthritis And Constipation

    Most chair yoga participants report that after one to three months of regular weekly classes, they sleep better at night. Many senior chair yoga students who previously experienced chronic constipation have more regular bowel movements without medication. Pain from arthritis, sciatica, chronic backache, and other conditions also tends to decrease or in some cases even disappear with yoga practice.

    Chair Yoga For Seniors: 10 Poses To Improve Strength Flexibility And Balance

    As we age it becomes increasingly important to maintain our strength, flexibility, and balance. While regular yoga practice can help with this, as not everyone is able to participate in a traditional class. Chair yoga is a type of yoga that can be done while seated in a chair or standing using a chair for support. It works for seniors who may have mobility challenges or those who simply want to try a gentler form of yoga. Its also a great way to stay active during the colder months when its difficult to get outside . Here are 10 chair yoga poses for seniors that can help improve strength, flexibility, and balance. Remember to listen to your body and only do what feels comfortable.

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    Chair Aerobics For Cardio

    Improved cardiovascular health is essential for reducing the risk of heart attacks and improving your overall quality of life. Chair cardio exercises for seniors are one of the best ways to make daily life less tiring. You can invest in a quality piece of workout equipment like a Stationary Bike or try any of the cardio exercises listed below.

    Ask the Pros: Rachel Tavel, DPT

    14. Seated Jumping Jacks

    3 Sets, 8-10 Reps 4 Minutes

    Sitting on the edge of your chair, bend your right knee and place your toe on the floor. Extend your left leg straight out to the side with your toes pointed. Extend your arms straight in front of you, and bend forward. Reach your left arm to the insole of your right foot, raising your right arm behind your body and twisting at your waist. Return your arms in front of you, and straighten your back. Repeat this action ten times, and then switch your legs and reverse the movement for another ten reps. For added difficulty, alternate left and right, quickly changing your leg position between reps.

    16. Chair Running

    N/A 3-5 Minutes

    Sit with your knees bent and your toes resting lightly on the floor. Extend one leg, and gently tap your heel on the ground. With your leg still extended, point your toes and tap them to the floor. Flex your foot, and tap your heel again. Return to the starting position, and repeat with the opposite leg. Perform the tap dancing for three to five minutes. Set a timer, and try to go a little longer each time you exercise.

    Yoga Poses For Seniors

    Benefits Of Chair Yoga For Seniors

    A well-balanced yoga practice may include exercises for balance, breathing and relaxation.

    Victorious breath is a breath control practice that calms the mind and warms the body, releasing tension and emotional build-up. Be careful not to completely close the throat and stop if there is any dizziness.13

    • Studies show that slow/passive movements and stretching techniques, like those used in hatha yoga, contribute to improvements in flexibility for seniors.
    • Gently constrict the throat. Imagine breathing on a mirror to cause it to fog up. Thats the right amount of throat constriction.
    • Breathe in and out through the nose, lips sealed, maintaining the gentle constriction in the throat.
    • Release tension in the teeth, jaw, throat and/or neck.

    Tree pose is a good balancing pose. Consider using a chair or a wall nearby for support when beginning to work on this pose.14

    • Stand tall with both feet on the floor.
    • Lift 1 foot and place the sole of that foot on the inner side of the opposite leg, either above or below the knee.
    • Turn the lifted leg out to the side.
    • Hold hands together in prayer position at the chest.
    • Balance for 5-8 breaths.
    • Repeat on the other side.

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    Maintaining Balance Strength And Mobility

    As we get older, we naturally lose strength and flexibility, which can in turn affect our sense of stability and balance, according to the Mayo Clinic. Fortunately, yoga is known for its ability to help improve muscle tone, flexibility, coordination, and balance. The key for seniors, especially those who are new to yoga, is to find ways to practice that allow them to feel stable and supported throughout the practice. Thats where props, including chairs, can help.

    Chair yoga is not necessarily synonymous with yoga for seniors. Anyone can practice with a chaireither sitting down or using the chair for support in standing posesand the practice can range from relatively easy going to downright sweaty. Its an adaptable way to practice that allows you to reach your particular goals and abilities.

    Remember that each persons body develops differently over time, and we all bring in different health concerns and physical conditions. Dont be shy about experimenting with different ways to approach yoga poses depending on your particular needs. For example, hypertension or glaucoma may preclude forward bending poses. You may want to avoid bearing weight on injured knees or arthritic joints.

    The good news is that there are almost infinite possibilities for adapting your asana practice to suit your needs. Below are suggestions for poses that might appeal to seniors or anyone who wants to practice with a chair for support.

    Benefits Of Chair Yoga

    There are many benefits of chair yoga for seniors, and although chair yoga is particularly popular among older adults do you to the increased level of safety it provides, chair yoga is also a great option for anyone with mobility challenges, those with injuries, people just getting started on their fitness journey, and anyone who is sitting at a desk most of the day who wants to add a few healthy yoga poses to their fitness routine.

    Benefits of chair yoga include the following:

    • Allowing people with mobility issues, poor balance, or muscular weakness to practice yoga in a safer manner
    • Increasing muscular strength in the arms, shoulders, and legs, depending on which poses are practiced
    • Boosting mood, self-esteem, and feelings of well-being

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    Using A Seat As A Prop Or For Support Makes Practice Accessible For Bodies At Any Age

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    More than a third of Americans who practice yoga are age 50 and older, according to research by yoga therapist Carol Krucoff. Some have been doing yoga for decades. In fact, many seniors continue to practice well into their 60s, 70s and beyond.

    Others are new to yoga, urged to take up the practice because of its well-researched health benefits for hypertension, osteoporosis, arthritis, hormonal changes, and other conditions that tend to impact seniors. While health care providers often recommend it as a gentle exercise option, yoga practice does come with caveats.

    Yoga participants aged 65 years and older have a greater rate of injury when compared with other age groups, according to Krucoff, author of Relax into Yoga for Seniors. Thats not to say that we should give up yoga when we get our AARP card. But our practice might need to continue to evolve as we mature.

    Benefits Of Doing Chair Yoga For People With Limited Mobility

    Yoga for Seniors ⥠Chair Stretches for Pain Relief, Relaxation, Joint Health, Flexibility, Stress

    There are many benefits of doing wheelchair yoga for those who have limited mobility. These include:

  • Improved flexibility and strength,
  • Back Pain Relief,
  • Easing arthritis symptoms,
  • Reducing inflammation and creating healthier hearts by lowering blood pressure and reducing body weight, which helps prevent heart disease,
  • Improves sleep, mood, and energy levels,
  • Reduces the sense of isolation if taken in yoga classes with other people,
  • Helps manage stress, anxiety, and promotes self care.
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    Is Chair Yoga Good For Seniors

    There is nothing should stop you from doing exercise. It is very important. It keeps us healthy no matter how old we are. Kids, teenagers, adults, and even seniors should do exercise regularly. However, different age might have different obstacles. This time, we will tell you why yoga especially yoga chair is good for seniors.

    Staying seated shouldnt stop someone from doing exercise. There is yoga chair that is still accessible. Chair yoga is great for seniors because it is safe and has many benefits to our body. It reduces anxiety, lower blood pressure, and build strengths and balance. Thats why this kind of exercise is really recommended for seniors.

    Chair Yoga For Seniors: A 30 Minute Routine

    You might want to do this 30 minute routine of gentle chair yoga along with your older adult so they can watch your movements.

    Its a fun activity to do together and youll get the health benefits too!

    The only equipment thats needed is a sturdy chair that allows your older adults feet to touch the floor.

    An optional accessory is a belt, strap, or long hand towel to aid in stretching.

    In case you want to skip around, weve noted the time markers for each section of the routine.

    Warm up poses for heat and circulation This is a great way to warm up the body, improve flexibility, and reduce pain.

    This section lasts 10 minutes and could be a nice short routine in itself.

    Standing poses for balance and strength These yoga poses are done while holding on to the back of the chair.

    If your older adult isnt strong or balanced enough to do this section safely, it might be safer to skip it.

    Lower body poses for flexibility In this section, a belt or strap helps with stretching any long belt, strap, small towel, or sturdy rope will do.

    Even if your older adult doesnt use a belt, they can still benefit from the movements.

    Shavasana Shavasana is a restful pose usually done at the end of a yoga class. Just relax and focus on breathing slowly and deeply.

    Closing Instructor Sherry wraps up the class.

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