Chair Yoga for Seniors

May Lynn is a senior citizen who embarked on chair yoga as part of her recovery following bunion surgery. The activity was recommended by her doctor to strengthen her body overall. Chair yoga stems from traditional yoga, an ancient practice that developed in India over 5,000 years ago. The chair makes yoga easier and more relaxing for seniors, providing stability and comfort. May Lynn found chair yoga to be beneficial in her recovery. Let’s learn more about chair yoga for seniors and the great benefits it offers!

What is chair yoga?

Chair yoga (CY) is the practice of sitting in a chair to perform yoga poses. It may also involve some minimal standing while holding the chair for exercise support. It allows people to bend, twist, and stretch, all of which help move the body. CY is beneficial for health and is great for all ages. It is especially useful for folks who face mobility limitations yet wish to exercise.

What are some benefits of CY?

There are many great reasons to regularly practice CY. Per MyLifespan, partaking in the exercise can:

• Increase flexibility – CY gently challenges the body and helps people maintain range of motion.
• Improve strength – Using muscles through yoga poses makes folks stronger.  
• Promote self-awareness – CY helps people sense where their body is in space, thereby improving coordination.
• Reduce stress – Mindfulness, breathing, and relaxation are parts of yoga. These can decrease stress, increase mental clarity, and boost mood.
• Improve pain management – Gentle regular exercise can be used as part of a pain management plan.
• Help with sleep – Doing meditative exercises can improve the mind-body experience, encouraging a good night’s sleep.
• Aid in weight management – Along with healthy eating, all forms of exercise have some weight management benefits, including CY.

Talk to your physician before starting

All exercise carries risks. So, before beginning any new exercise routine, folks should consult with their doctors. Additionally, it is important that exercises are done properly, in a safe environment, and with supervision. For these reasons, attending classes taught by qualified instructors is the very best way to begin. Newbies may also build foundations of knowledge from books and via online resources as shared by experts in the field.

What type of chair is optimal for chair yoga?

The best chairs for CY are typically those which are sturdy, have a back for support, and lack arms to offer free space to reach out and stretch.

What tips are important?

These are key:

• Taking deep cleansing breaths
• Relaxing the body
• Releasing tension
• Being mindful of posture
• Moving slowly

What to avoid?

Avoid slouching, straining, jerking, or bouncing that can lead to injury.

Best advice?

Follow well-rounded exercise programs. Allow the chair to offer support as you gently move. Pay attention to your positions such as keeping feet flat on the floor when instructed and the activation of muscles.

Over time, strive to improve: your field of motion, your balance, and your strength.

What are some popular chair yoga poses?

There are many popular poses in chair yoga to include some of the following:

• Seated mountain pose = Helps to lengthen and straighten the spine, back, and neck.
• Side bend = Uses one side of the torso muscles at a time. It also exercises the arms and shoulders, upper back, chest, and neck.
• Cow/cat = Helps to improve mobility of the spine and reduce neck and shoulder stiffness.
• Helicopter = This twisting pose activates core muscles. This is great for digestion.
• Knee hug = Great for the gluteus, hips, and knees.

Why do chair yoga?

CY is an excellent form of exercise because it’s gentle. It is a no impact, non-intense, and core-engaging sport that works various parts of the body. When done correctly, CY has many great benefits, including helping those like May Lynn who are recovering from injury or surgery.

It is also excellent for seniors seeking to:

• Stay agile
• Increase body strength
• Improve balance
• Maintain healthy body weight
• Discover relaxing & mindful exercise
• Enhance body-breath connection

Learn more:

Click here to watch a YouTube video of gentle chair yoga for beginners and seniors. (Yoga with Kassandra, 2019)

It’s simply awesome!

Chair yoga is a great activity for most seniors. However, like all forms of sport, it’s best to embark on doctor-approved exercise routines that encourage maximum health benefits while taking physical limitations into account to reduce chances of injury.

This article is for general purposes only and is not intended as a medical resource or substitute for medical advice. If you enjoyed this article, please check out our sister article on table tennis, another great sport for seniors!