Chair Yoga for Seniors: Benefits, 9 poses & 28 Day Yoga for Seniors

For senior citizens who struggle with balance or who wish to increase their strength while lowering their chance of falling chair yoga can be helpful.Chairs can help beginners with exercises by offering support or making them easier.

Chair yoga can be practiced by individuals with the guidance of a yoga instructor or physical therapist or by following online or printed tutorials.

Usually the exercises entail standing and using the chair for balance or sitting in the chair and stretching and holding positions.

Chair Yoga Exercises/ Free Chair Yoga Exercises

1. Chair cat-cow

In the dynamic yoga stance known as “cat-cow” the entire spine is alternately curved and rounded. The upper, middle and lower back are all helped to stretch and become more mobile. Additionally, it improves flexibility and releases spinal stress.

Step 1: Take a seat tall and with your feet flat on the ground. Just above your knees place your hands on your thighs.
Step 2: Take a breath and hunch your back. As you raise your chest and roll your shoulders back let your tummy expand.
Step 3: If it is safe for your neck tilt your head back slightly to gaze up at the ceiling.
Step 4: To turn your spine around exhale and round your whole back like a cat. To aid in this movement tuck your chin and tailbone gently.
Step 5: Continue alternating between the two positions for several breaths following your breath.

2. Chair King Arthur’s pose

The quadriceps and hip flexor muscles are deeply stretched in the King Arthur stance. It’s an especially wise step to mitigate the negative consequences of prolonged sitting.

Step 1: With your feet flat on the ground, sit in your chair facing forward. To position your tailbone in the center of the seat slide your hips forward.
Step 2:Grab your right ankle with your right hand while bending down, Allow your knee to descend toward the floor as you raise your ankle toward your hip.
Step 3: Gently extend the front of your thigh while maintaining a tall torso and taking deep breaths.
Step 4: Release the foot after holding it for a few breaths. Return to the starting position and alternate sides.

3. Chair horse pose

The groin muscles are deeply stretched in the seated horse stance. Including dynamic side-to-side movement increases hip and upper body mobility as well.

Step 1: Spread your legs wide and take a seat in your chair. Maintain a bent kneeling position and flat feet on the ground.
Step 2: Slightly bend forward and place your hands just above your knees on your thighs. Push your knees apart with your hands until your groin starts to stretch.
Step 3: Twist your torso to the right while pressing your palms into your thighs as you exhale. For a more thorough stretch on the left side lower your left shoulder.
Step 4: Take a breath and return to the center.
Step 5: Release your breath and move to the opposite side. For numerous rounds keep breathing back and forth while moving.

4. Chair spinal twist

Poses that include twisting such as this sitting twist aid in improving digestion, increasing back flexibility and supplying the internal organs with oxygen rich blood.

Step 1: With your feet flat on the ground take a tall seat in your chair. Your hands should be by your sides.
Step 2: Place your left hand directly above your knee on the outside of your right leg.
Step 3: Let out a breath and turn your body slowly to the right. Move your head, shoulders and chest but don’t move your hips.
Step 4: As you continue to twist deeper into the pose hold this position for a few steady breaths.
Step 5: Go back to the center. Next reverse the direction of the twist and repeat again.

5. Chair eagle

A balance position the eagle is typically used in traditional yoga practice. Although the element of balance is eliminated when sitting, this modification still offers a deep stretch that opens up the hips, shoulders and upper back.

Step 1: With your feet flat on the ground, take a tall seat in your chair.
Step 2: Bend both elbows to a 90-degree angle while extending your arms shoulder height in front of your body. Cross your elbows so that your right elbow rests on top of your left to start wrapping your arms. Rotate your wrists and press your palms together to continue encircling your forearms. Should this prove to be too strenuous you may alternatively grasp the opposing shoulders.
Step 3: Put your right and left legs together. Next round your left calf as much as you can with your right foot.
Step 4: To extend your shoulders, back and hips, hold this position for a few calm breaths. To make the stretch deeper, squeeze your thighs together and extend your fingertips toward the ceiling.
Step 5: Let go and return to the beginning posture. Repeat on the other side, switching up how your arms and legs are crossed.

6. Chair camel pose

The camel pose is a backbend that stretches your chest and abdominals as well as the front of your body. It also fortifies the muscles of the back.

Step 1: Take a seat with your back to the front.
Step 2: Move your hips forward to take a seat close to the chairs edge. Keep your feet under your knees, not behind them, for stability.
The next step is to take a breath, extend your arms over your back, and place your hands in the small of your back. With your fingers pointing down toward the chair’s seat, adopt this position.
Step 4: Push your chest out and toward the ceiling while exhaling and then inhaling again. Lean your head back a little and let your back arch
Step 5: Take several slow deep breaths while maintaining a long neck and holding this stance. Return to your starting position by slowly straightening your spine.

7. Chair reverse warrior

Stretch the front of your hip on the back leg and the sides of your body with this gentle backbend which is called the warrior pose.

Step 1: Assume a chair warrior 2 position with your arms out to the right. Take a breath and raise your right arm above your head while lowering your left arm toward your rear leg. Stretch the sides of your torso and take deep breaths in and out.
Step 2 : Maintain a long neck and tense abdominal muscles.
Step 3: Carry out step 2 on the opposite side.

8. Chair forward fold

Your entire back body is stretched in forward folding poses. Because your head is below your heart in these poses they are also a form of inversion. Circulation health is enhanced by inversions.

Step 1: Place your feet flat and sit up straight.
Step 2: Take a breath and raise your arms over your head so they are parallel to one another.
Step 3: Fold forward and exhale. Avoid rounding your back when bending; instead start from your hips and maintain a straight spine.
Step 4: Lower yourself as much as you can without experiencing any back pain. Let your head and neck relax while you place your fingers on the floor or your shins.
Step 5: Take a few deep breaths and hold. After that gradually raise each vertebrae in your spine to the starting position one at a time.

9. Chair pigeon

This seated variation of the classic floor posture increases hip range of motion while strengthening the glutes and hip flexors.

Step 1: Sit upright with your feet flat on the ground.Just above the knee place your right foot on your left thigh. Maintain a flexed foot position while extending your right knee to the side to the extent that feels comfortable.
Step 2: Put your hands on your right shin. To increase the stretch hold this position or fold at the crease of your hips.
Step 3: Take a few deep breaths and hold. Then, go back to where you were before.
Step 4: Take the same stance again but on the other side.

Benefits of yoga

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Benefits of Chair Yoga

• Chair yoga increases range of motion. A gentle stretch will help you increase your range of motion.
• Strengthening with chair yoga engages in low-impact exercises to build muscle.
• Posture is Improved by Chair Yoga encourages proper alignment and core activation.
• Chair Yoga Boosts Blood Flow improves blood flow which is beneficial to overall wellness.
• Chair Yoga Reduces Stress this method eases stress and anxiety by focusing on breathing and relaxation.
• Chair yoga improves coordination and balance. gives balance and stability especially to those who have trouble moving around.
• Chair Yoga Easily Accessible and Modular Ideal for anyone with physical limitations or those who find it difficult to maintain traditional yoga poses.

Chair Yoga for Weight Loss

1. Chair Pose

How: Place your feet hip width apart and sit on the chairs edge. Put your back to the wall and visualize yourself lounging in a chair. After a few breaths of holding get up.
Five to ten times repeat.
Advantages: Firms the glutes, core and legs.

2. Seated Marches