If you want the benefits of yoga, but are a little uncertain about either your mobility or balance, chair yoga for seniors may be ideal for this type of ergonomic workout. You won’t need to balance on one leg or contort yourself into complicated poses, but instead use the support of a sturdy chair to stretch, firm, and strengthen. Here, we publish four exercises of chair yoga for seniors with a description of every move according to fitness professionals together with video guides.
The benefits of chair yoga for seniors
Chair yoga combines super low-impact chair exercises with the mind-body connection courtesy of yoga. Yoga is also known to ease pain, improve flexibility, bone, muscle strength, and joint health. It will also enhance one’s range of motion and stability. It can also reduce stress through breathwork and relaxation techniques. As for chair exercises, these will help keep blood pressure and blood sugar under control. Also, chair yoga is especially good for people who have arthritis and dementia.
Chair yoga is highly beneficial to seniors,” too, says Charles M. Carlsen, the Co-founder of DrSono Medical. “It’s a low-intensity activity, and the fact that it’s performed while seated in a chair makes it very adaptive. First, and most obviously, chair yoga facilitates gentle movement and flexibility — both of which can be lost with age.
Dr. Charles points to a review in Healthcare which estimated that practicing chair yoga can increase flexibility in the shoulders, hips and spine of a senior. The study also showed chair yoga can help maintain good posture, which helps prevent falls, he says.
Chair yoga for seniors: 4 exercises with videos
These chair yoga exercises require nothing more than a comfortable, sturdy chair. Just remember to stop or modify the postures if you encounter any discomfort.
1. Seated cat-cow
“This exercise promotes gentle [movement] for the spine and builds core muscle,” says Dr. Charles.
- Sit tall and straight in your chair with your feet hip-width apart
- Inhale and gently arch your back, pushing your chest forward while you look up
- Exhale and round your back, tucking your chin toward your chest
- Repeat for 5 to 10 breaths
2. Arm Circles
Dr. Charles says this quick-but-effective chair yoga exercise helps improve shoulder mobility and encourages circulation.
- Hold both arms straight out at your sides with your palms down
- Move arms in small, forward circles 10 times
- Switch direction and make backward circles 10 times
3. Seated Leg Lifts
This exercise strengthens your quadriceps muscles in your thighs, which will help with balance, too,” Dr. Charles adds.
- Sit tall with one leg extended straight out in front of you about 6-12 inches off the floor and the other flat on the floor with toes pointing down.
- Hold for a few seconds, then bring your foot down slowly.
- Switch legs and repeat on the opposite side.
4. Seated twists
Dr. Charles says this chair yoga movement has the purpose of engaging the core and enhancing spine flexibility, which will be extremely helpful for seniors.
- Sit tall with your feet on the floor
- Turn your torso to the left, bringing your left arm behind you until your elbow touches the chair
- Then turn your head to the left and look over your shoulder; hold this position for a few seconds
- Release to your starting position, then repeat on the other side
5. Seated forward-fold
Yoga instructor and wellness coach Michele Justice recommends this pose to stretch the hamstrings, lower back and spine. It also encourages relaxation and stress release, plus improves flexibility and range of motion, she adds.
- Sit tall in your chair, with your feet flat on the floor
- Inhale and lengthen your spine
- Exhale and hinge forward from your hips, reaching your arms towards your feet or shins.
- Allow your head and neck to release down towards the ground as you breathe; hold for a few breaths. Inhale and slowly roll back up to seated.
Chair Yoga for Seniors: How to Maximize the Perks
“Chair yoga is completely modifiable,” Charles says. “Move slowly, listen to your body and find what works with your personal fitness level. You can increase the intensity and duration of your practice slowly as your muscular and skeletal strength grows, as well your confidence. Just do this regularly! By committing to brief chair yoga sessions on a regular basis, you will grow stronger, stay mentally and physically fit and age in graceful fashion.”
This content is not intended to be medical advice, diagnosis, or treatment. Please consult with your physician before pursuing any course of treatment.
