Chair yoga can be done anywhere you're seated, including the office, classroom or on a plane. It's ideal for seniors and people with disabilities, offering the benefits of yoga even when limited range of motion may be an issue. Armchair yoga offers the benefits of a traditional yoga practice, such as lower stress, better posture and improved flexibility.
Chair Yoga
Chair yoga classes and DVDs include primarily sitting poses but may also include a few standing poses with the chair as a support. The best chair for chair yoga is a sturdy armless one, but you can also do chair yoga poses in your desk chair or a wheelchair. These modified poses can help seniors and people with chronic pain improve their quality of life, lower their blood pressure, improve their sleep patterns and manage depression, according to the Mayo Clinic.
Bend and Twist
Many of the exercises in chair yoga stretch the back and upper body, releasing tension in the neck and shoulders. Inhale and bend forward from the waist, allowing your arms to fall naturally toward the floor. Come back to a seated position as you exhale. To twist your spine, place your right hand outside your left knee and your left arm behind the back of the chair. Twist to the left, pressing your hand into your knee for additional leverage and release, then repeat for the right side.
Lift Your Lower Body
While forward bends and twists can help your upper body, a few simple moves can help relax your legs and lower back without getting out of your chair. Exhale completely, then as you inhale, grasp one knee and pull it toward your chest. Hold the stretch as you hold your breath, and release as you exhale. Repeat for the other knee. Do leg lifts in your chair for improved circulation. Grasp the chair for balance, and raise one leg to a straight position. Hold briefly, release and repeat on the other side.
Considerations
While yoga, and particularly chair yoga, are gentle and safe, check with your physician or health-care provider if you have any special concerns, and stop if you feel pain during your exercises. A qualified instructor can modify poses to meet your needs if necessary. You can find chair yoga classes at senior centers, fitness centers and community centers, or use a chair yoga DVD to practice at home.
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