When in her 30s, Candace Terry discovered she had rheumatoid arthritis. For her, getting dressed and opening a car door were difficult, as was doing Downward-Facing Dog during yoga practice. Her yoga teacher, Lakshmi Voelker-Binder, began modifying the poses so Terry could do them while sitting in a chair. Voelker-Binder then created her own chair-yoga DVD series and a program for certifying chair-yoga teachers.
Definition
Chair yoga adapts all kinds of yoga poses for sitting in an armless chair. For whatever reason you are unable to sit, stand or lie on floor mat, this gentle practice offers a practical option for achieving the same results as doing regular yoga poses. Not only is it helpful for the elderly or those with weight issues, arthritis, diabetes, heart or lung disease, osteoporosis or multiple sclerosis, chair yoga also provides a chance to practice at the office, during a train or bus commute or on an airplane.
Benefits
Chair yoga poses, which include stretching, bending and twisting, offer all the benefits of a regular yoga practice: teaching good alignment, increasing circulation, eliminating toxins, improving digestion, enhancing breathing, aiding sleep, easing depression, calming the mind and relieving stress. Peggy Cappy, creator of the video "Yoga for the Rest of Us," says that chair yoga helps students build muscles and joints. It also strengthens bones, which can help with osteoporosis. While sitting in a chair, you could also do breathing exercises to help expand your lungs and relax your nervous system.
Studies
According to a study by researchers at Oregon Health and Science University, students at ages 65 to 85 who took six months of yoga classes showed more improved flexibility and balance than the control group. Another study at the University of California in Los Angeles found that six months of yoga helped students at ages 65 to 90 reduce rounded backs in students.
Poses
Chair yoga poses adapt to all levels of strength and flexibility. Some poses include forward bends, where you hang over your legs; spinal twist, turning to each side; and side stretch, raising one arm overhead and bending to the opposite side. These poses all ease tension and improve flexibility. Leg lifts strengthen your legs and lower back. You can even do Downward-Facing Dog by stretching your legs out straight and your arms overhead. To work your arms, do Eagle Pose or Cow Face Pose. Sometimes, a second chair is used in front of where you're sitting. Do Child's Pose, for instance, by resting your hands and head on a chair placed in front of you.
Member Comments