Chair yoga is a form of yoga that requires the use of a chair. The poses include both: those that are done sitting on the chair and those done standing while using the chair as a prop. Chair yoga postures have helped people with disabilities and mobility issues to also be able to participate in yoga sessions. However, anyone can enjoy this form of yoga and benefit from its practice.
Here’s What You Should Know:
1. The Benefits of Chair Yoga
Chair yoga asanas or poses when done regularly can help to improve muscle tone, flexibility and strength. The correct yoga chair postures can also improve breathing habits and reduce stress. Chair yoga has also been found to be effective in reducing insomnia.
2. Chair Uttanasana
Uttanasana or the forward bend is an easy pose to get started with. Sit on a chair with your back straight and inhale deeply while raising your hands above your head. On the exhale bend forward from your waist and bring your head down between your knees while hugging your thighs. Hold the position for four breaths before you exhale and raise your body up again.
3. Chair Utthita Parsvakonasana
Utthita Parsvakonasana or extended side angle can be done in chair yoga by sitting on your chair with your back straight and inhaling. Raise your arms like you did in the forward bend and bend forward in the same way on the exhale. Inhale and this time on the exhale lift your right hand off the floor, twist your body to the right and look up at the ceiling while keeping your right hand raised. Hold the position for four breaths before returning to forward bend. Now repeat the chair asana on the left side.
4. Chair Ardha Matsyendrasana
The Ardha Matsyendrasana chair yoga exercise is also called the chair spinal twist. For this asana, you need to sit in the yoga chair sidewards with the backrest on your right. Keep your back straight and your hands on your lap. Inhale. On the exhale twist your body at the waist so that the upper half of your body is facing the backrest. Hold the backrest with your hands. Remain in the twist for four breaths before returning to the start position. Repeat the twist to the right side five times before turning to face the other direction in the chair. Do five repetitions of twisting to your left side.
These three chair yoga exercises are great for beginners and anyone can get started with them. You can start doing the chair asanas with ten repetitions for each exercise and then slowly increase the number of repetitions as you get more practice doing this yoga.
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