Chair yoga is the perfect exercise for those who would like to improve posture, increase their flexibility, and improve their balance. It is ideal for seniors and for anyone who wants to feel the benefits of more movement.

THE BENEFITS

Yoga of any kind can improve range of motion, remove uncomfortable tension from your body, and give you more confidence in your balance and movement. If practiced regularly, it can also improve circulation, improve strength, and lower blood pressure. Most who practice yoga also have an easier time managing stress and lowering anxiety. The benefits of yoga are many and starting with chair yoga can make the practice accessible for many people who battle mobility issues or have not exercised in a long time.

HOW TO START

First, talk it over with your doctor or provider. They know you and your health challenges and should be informed if you plan to start a chair yoga routine.

Second, pick a routine that works for you. We have provided a simple routine here, but you can also search the internet for one that might work better for you. There are many good videos available that you can follow along with as you practice.

Whatever routine you decide is best for you, read through the routine first, visualizing and practicing a few of the poses to make sure its a good fit for you. Poses should be a little challenging, but should not make you uncomfortable or feel unsafe.

PICK YOUR PLACE & TIME

Try to find a time when you won’t be interrupted and can concentrate on the routine. One of the benefits of chair yoga is that you can practice in almost any room, as long as you have a sturdy chair with a straight back.

COMMIT TO IT

Ideally, you would find time to do your routine every day. But if you can’t, try to do the routine at least 4 times in your first week, working your way to 6 days a week. Most people start seeing the benefits like increased flexibility and less chronic pain within two weeks! It really does work that fast.

BEGIN

  1. Connect to Your Breath – This is one of the most important parts of a yoga practice. Remember to breath deeply throughout the routine.
    • Sit up tall and straight in your seat. Your back should not be touching your chair.
    • Hold your core/ab muscles tight if you can.
    • Place your hands on your lap.
    • Make sure your feet are flat on the floor and your knees are directly over your feet.
    • Close your eyes and inhale deeply through your nose. Hold for 2 seconds and exhale by blowing it out your mouth. Repeat this five times while holding your back straight.
    • Relax your shoulders while still holding your back straight and repeat the breathing exercise.
    • Open your eyes.
  2. Mountain Pose
    • Drop your hands by your sides, palms facing forward.
    • Stretch your hands/arms towards the floor without moving your body.
    • Relax your arms.
  3. Cat Cow
    • Inhale and and arch your back. Hold for 2 seconds.
    • Exhale as you round your spine forward.
    • Repeat 3 times.
  4. Chair Twist
    • On an exhale, twist to the right, keeping your lower torso facing forward and turning from your waist and shoulders.
    • Bring your left hand to the outside of your right thigh for gentle leverage and reach your right arm back to hold the back of the chair.
    • Breath in this pose, gently deepening your twist, if you would like.
    • When you are ready, release your hand and return to a forward seated position.
    • Repeat on the opposite side.
  5. Overhead Stretch
    • Make sure your back is still straight and you are holding your core tight.
    • With your arms by your side again, inhale long and deep and slowly stretch your arms upward to the ceiling.
    • Hold for 3 seconds
    • Bring your arms slowly down with a long exhale.
    • Repeat 3 times.
  6. Neck Stretch
    • Sit up straight in your chair with your hands on your lap.
    • Extend your neck slowly upwards so you feel the crown of your head rising towards the ceiling. If you are having trouble visualizing this, it may help to think about a string starting in your tailbone, running through your spine and out the top of your head. Then think about someone pulling upwards on that string.
    • Take a deep breath.
    • As you exhale, gently dip your left ear towards your left shoulder without bending your back or raising your right shoulder.
    • Take several deep breaths while holding this position.
    • Do the same thing on your right side.
  7. Helicopter
    • Begin in the sitting position with feet flat on the ground, knees slightly apart.
    • Take a deep breath and as you exhale, bring arms up on your sides so they are parallel with the ground. Hold for several breaths.
    • As you exhale, turn to the right, twisting only at the waist, keeping your arms straight. Hold for several breaths.
    • On another exhale, turn slowly to the left, again twisting on at the waist. Hold for several breaths.
    • On an exhale, return to center, facing forward and slowly drop your arms by your side.
  8. Chair Pigeon
    • Gently raise your left ankle to rest on top of your right knee or thigh. Feel free to use your hand to assist, if needed. Keep your other food flat on the ground.
    • Inhale deeply, flex your left food slightly, and bend forward as you exhale.
    • Hold this position and take several deep breaths.
    • Return to the sitting position. Lower your left leg.
    • Repeat with the right leg.
  9. Forward Bend
    • Begin in the sitting position with knees touching and feet flat on the floor.
    • Take a deep breath in. Upon exhaling, slowly bend forward, feeling your back extend one vertebrae at a time. Lean forward as far as you can without feeling strain or discomfort.
    • Hold for several breaths.
    • Return to an upright position.
  10. Repeat step 1.

Congratulations! You just finished a yoga routine!