Chair yoga is a great way for seniors to maintain their health and fitness. It gives the body all the benefits of doing traditional yoga, with less difficulty. It is also a great way for seniors to stay physically active and is low impact which reduces the risk of injury.
What is Chair Yoga?
Chair Yoga is an adapted form of yoga, specifically designed for those who do not have the ability or desire to practice yoga on the floor. Chair yoga can be done in a seated position or with poses that are adapted to be practiced while using the chair for support.
Benefits of Chair Yoga for Seniors
Chair yoga offers a number of benefits for seniors, including improved flexibility and strength, improved balance, better posture, and improved blood circulation. Additionally, practicing chair yoga can lead to improved focus, improved relaxation, and better moods.
Chair Yoga Workout for Seniors
Below are a few exercises that seniors can do as part of a chair yoga workout. It’s important to warm-up with a few gentle stretches before getting into the main exercises. Move slowly and cautiously, always working within your range of motion and stopping when you feel any pain. Remember to breathe deeply throughout.
Seated Spinal Twist
Sit on the chair with both feet planted on the floor. Place your left hand on your right knee and your right hand behind you. Gently twist your torso so you’re looking over your right shoulder. Hold the twist for a few seconds, then release and repeat on the other side.
In the seated position, drop your chin to your chest and then tilt your head back and to the side, leading with your chin. Place the opposite hand on your head to deepen the stretch. Hold for a few seconds and repeat on the other side.
From the seated position, place both hands on either side of the chair and move from the spine. Tilting your chest backwards, arch your back like a cow, bringing the shoulders and head forward. Relax and then move into the opposite posture, rounding your back and tucking your chin in. Rotate through this movement a few times, trying to get deeper into the cat and cow posture with each repetition.
Seated Neck Rolls
In the seated position, drop your chin to your chest and then slowly roll your head from side to side, keeping your shoulders relaxed. Do about five rolls and then reverse the direction and do five more. Make sure the movement comes from your neck, not your shoulders.
Arm Rotations in Seated Position
Bring your arms up to shoulder level and turning them in large circles. Start with the right arm, circle it forward five times and then five times in the opposite direction. Then do the same with the left arm. This movement is great for strengthening and stretching your shoulder muscles.
By adding chair yoga to your weekly exercise routine, seniors can improve their