We all know that regular exercise and staying active is important to our health, especially as we age and our bodies become slightly less agile and mobile. But, not everyone can or wants to take long, strenuous walks, runs, or classes at the gym. That’s where yoga with a chair can come in! Chair yoga routines offer multiple forms of movement and relaxation that don’t require jumping out of your comfort zone (literally). All you need is a chair.
Chair yoga standing exercises
Chair yoga standing exercises are a great way to stay active and limber without overexerting oneself. Here are a few exercises to get you started:
This is a chair yoga standing backbend. To perform a backbend, stand in front of your chair, feet slightly wider than hip-distance apart. Place your hands on the backrest and arch your back, pushing your chest forward. You can also push your hips back and down to increase the stretch.
Ankle rotations are a great way to improve flexibility and exercise the ankles. To perform an ankle rotation, stand in front of your chair with feet together and your hands on the back of the chair. Lift your right foot and rotate it in a circular motion in the air, 10 times in one direction and 10 times in the other direction. Repeat this on the other foot.
Seated Forward Bend
The seated forward bend is a great way to get a deep stretch in the legs, lower back and spine. To perform this exercise, sit at the front of your chair and extend your legs out in front of you. Bend forward from the hips, keeping your back straight and your chin slightly tucked toward your chest. Allow your torso to descend until it rests on your thighs. Hold the stretch for a few minutes before releasing.
Shoulder rolls can help to stretch and strengthen the neck and shoulders. To do this exercise, stand up straight and drop your chin towards your chest. Roll your shoulders up, back and down, 10 times in each direction. Make sure to keep your shoulder blades down and your spine straight throughout the entire exercise.
These chair yoga standing exercises are a great way to increase flexibility and mobility. They are also gentle enough for those who do not have the ability to do more rigorous forms of exercise. So, next time you need a break, reach for a chair and give one of these exercises a try!