{"id":57454,"date":"2021-01-18T12:00:48","date_gmt":"2021-01-18T06:30:48","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=57454"},"modified":"2025-07-10T16:38:57","modified_gmt":"2025-07-10T11:08:57","slug":"simple-chair-yoga-to-make-you-healthy","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/01\/18\/simple-chair-yoga-to-make-you-healthy\/","title":{"rendered":"Chair Yoga Exercises For Beginners"},"content":{"rendered":"<p>Chair yoga is a form of yoga that requires the use of a chair. The poses include sitting and standing poses, wherein the chair is used as a prop. Anyone can enjoy this form of yoga and benefit from its practise.<\/p>\n<h2><b><strong id=\"What-is-chair-yoga?\">What is chair yoga?<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You can perform chair yoga while sitting or using a chair. Anyone looking for a light exercise session can practise these chair yoga poses. In addition, several chair yoga poses and exercises can be incorporated into <\/span><i><span style=\"font-weight: 400;\">hatha<\/span><\/i><span style=\"font-weight: 400;\"> yoga exercises, which can help you maintain balance or climb up and down the floor with ease.<\/span><\/p>\n<h2><b><strong id=\"Importance-of-chair-yoga-for-people-with-limited-mobility\">Its importance for people with limited mobility<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Practising chair yoga poses can immensely help those with limited mobility. You might suffer from chronic pain, acute injuries or disability, but performing these chair yoga poses will strengthen your body and mind. Studies state that people who practised chair yoga poses for 45 minutes at least twice a week experienced a considerable reduction in pain in daily life and increased walking speed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are certain long-term benefits that people with limited mobility can experience:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased stress and anxiety\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps to manage PTSD,<strong> anxiety and depression\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps to manage inflammation\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces the risk of <strong>heart disease<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tones your muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves strength and flexibility<\/span><\/li>\n<\/ul>\n<h2><b><strong id=\"Chair-yoga-tips-and-precautions\">Chair yoga poses and sequences<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the most effective chair yoga poses that you can perform at home:\u00a0<\/span><b><i><\/i><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><i>Chair Uttanasana<\/i><\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-63802 size-full aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/Chair-Uttanasana-Activ-Living.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><i><span style=\"font-weight: 400;\">Uttanasana<\/span><\/i><span style=\"font-weight: 400;\">, 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 between your knees while hugging your thighs. Hold the position for four breaths before you exhale and raise your body again.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Chair <\/b><b><i>Utthita Parsvakonasana\u00a0<\/i><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Utthita Parsvakonasana, or extended side angle, can be done by simply sitting on your chair with your back straight. Inhale. Raise one arm and exhale as you bend on one side and touch your ankle or the floor with one arm. Look up at the ceiling while raising your hand. Hold the position for four breaths before returning to the original posture. Now repeat the chair asana on the other side.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Chair <\/b><b><i>Ardha Matsyendrasana<\/i><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Ardha Matsyendrasana <\/span><\/i><span style=\"font-weight: 400;\">chair yoga exercise is also called the chair spinal twist. For this asana, you must sit sideward on the chair 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 your upper half faces 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 before facing the other direction in the chair. Do five repetitions of twisting on each side.<\/span><\/p>\n<h2><b><strong id=\"Chair-yoga-tips-and-precautions\">Chair yoga tips and precautions<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the tips and precautions that you can take while practising chair yoga:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid overarching your lumbar spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid chair yoga if you have arthritis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop practising it if you have a joint or knee-related health complication\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have <strong>high blood pressure<\/strong>, consider changing the poses that involve bowing your head below your heart or folding your body.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These chair yoga poses are great for beginners. You can start doing these chair yoga with ten repetitions for each exercise and slowly increase the number of repetitions as you get more comfortable.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing chair yoga poses can greatly benefit individuals with limited mobility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">The benefits include reduced stress, anxiety, PTSD, and depression.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The poses include Chair Forward Bend, Chair Extended Side Angle, and Chair Spinal Twist.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in <\/span><strong>nutrition, fitness, mindfulness, and lifestyle conditions<\/strong><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Y<\/b><b>ou may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/01\/12\/discover-the-new-you-this-new-year-with-benefits-of-yoga-to-avoid-lifestyle-conditions\/\">Fitness Resolutions Overwhelming You? 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The&#8230;<\/p>\n","protected":false},"author":2964,"featured_media":67667,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4551,6,4250,4227],"tags":[2263,3772,2271,201,1718,2264,993,944],"class_list":["post-57454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allforhealth","category-health-and-fitness","category-overall-fitness","category-yoga","tag-chair-yoga","tag-chair-yoga-for-beginners","tag-chair-yoga-poses","tag-exercise","tag-flexibility","tag-muscle-tone","tag-strength","tag-yoga-asanas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chair Yoga: Improve Flexibility and Strength<\/title>\n<meta name=\"description\" content=\"Chair yoga is a gentle and accessible form of yoga that is perfect for people of all ages and fitness levels. 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