At first glance, the idea of sitting down to exercise may seem counterintuitive. After all, inactivity is often associated with the term “couch potato.” However, chair yoga, an adaptable form of exercise that incorporates the seated posture, is challenging this notion and proving its worth for a wide audience.
Chair yoga is essentially traditional yoga performed while seated or using a chair for support. It is frequently marketed toward older adults, a demographic that studies have shown can benefit significantly from this gentle form of exercise. For example, a study published in the April 2023 issue of the journal Healthcare found that chair yoga was particularly effective for women aged 65 and older with knee osteoarthritis. The research indicated improvements in functional fitness and daily activity levels, suggesting that chair yoga may help prevent osteoarthritis from progressing to a disabling condition.
However, chair yoga isn’t just for seniors. It’s an excellent option for anyone, especially those who spend much of their day sitting at a desk. An exploratory study published in January 2012 in the journal Evidence-Based Complementary and Alternative Medicine revealed that just 15 minutes of chair yoga or guided meditation significantly improved various physiological and psychological stress markers. This has led many companies to offer free chair yoga sessions to their employees as a method for reducing stress and enhancing overall health.
Stacie Dooreck, a certified yoga instructor from Larkspur, California, has been teaching chair yoga in the San Francisco Bay Area for decades. According to Dooreck, “Chair yoga is safe for all ages and can be very gentle. It helps with flexibility, posture, and even combats repetitive stress injuries like carpal tunnel syndrome, which are common in office settings where people are often hunched over their desks.”
The Universal Appeal of Chair Yoga
Despite yoga’s reputation for promoting calm and meditation, Dooreck points out that chair yoga can also be invigorating. “It gives you a lot of energy afterward and improves concentration and focus,” she said.
Ansley Davis, a master trainer for YogaSix based in Chicago, agrees, emphasizing that chair yoga offers a versatile way for people to move their bodies. While Davis often sees older adults, individuals with injuries, and those who struggle with getting up and down from the floor opting for chair yoga, she believes the practice is beneficial for everyone, regardless of age or physical ability. “Chair yoga is great for releasing tension and muscle soreness and for maintaining full mobility,” Davis noted. “It’s also a fantastic rest-day activity. Plus, the more you can vary your movements, the better.”
Research has consistently highlighted the benefits of a regular yoga practice, which include improved blood flow, better sleep, enhanced breathing, and a boost in overall well-being. Additionally, yoga has been shown to reduce blood pressure, alleviate symptoms of depression and anxiety, and decrease chronic pain and inflammation.
How to Start Chair Yoga
If you’re interested in trying chair yoga, start with just five minutes a day. “Five minutes of chair yoga a day is better than doing it once a week for an hour,” Dooreck advised. “The key is to create a habit. Once people start with five minutes, they often want to do more because they feel better.”
It’s important to listen to your body while practicing chair yoga. If you experience any pain or discomfort, don’t force the movement. Instead, ease up or take a break before continuing with the next pose.
“Even if you’re not currently experiencing noticeable pain, if you sit or remain sedentary for a large part of the day, you’ll notice a difference over time,” Davis added. “You might suddenly realize, ‘I can look further over my shoulder,’ or ‘I’m breathing more deeply.'”
Simple Chair Yoga Poses for Beginners
Here are a few chair yoga movements to get you started. Remember to breathe in and out through your nose, fully engaging the diaphragm for a deeper, calmer breath.
Joint Warm-Up:
Sit tall on the edge of your seat and make circles with your hands and feet together or separately. This movement can help prevent issues like carpal tunnel syndrome and combat leg fatigue, according to Dooreck.
Cat-Cow:
This classic yoga pose involves arching and rounding the spine. Sit tall and inhale as you lift your chin slightly and reach your chest forward into the cow pose, which expands the chest. Then exhale and round your spine into the cat pose, which stretches the upper back.
Side Bends:
Raise your right hand into the air and lean to the left, then switch sides, raising your left hand and leaning to the right.
Twists:
Twist your torso to one side, holding the pose for three to five breaths, then switch to the other side.
Seated Forward Bend:
To alleviate shoulder tension, start with both feet flat on the floor and push your chair back from your desk. Raise your hands in the air, interlace your fingers, then bend forward so your chest rests on your knees and your hands touch the floor.
Standing Frame:
Hold each elbow with the opposite hand and raise your arms above your head. Imagine pulling your arms apart while also holding them together. Hold this pose for five breaths.
Seated Pose:
Conclude your session by sitting with your feet flat on the floor and your hands resting on your thighs. Take slow, deep breaths for several minutes, focusing on your body and the sounds around you. Before standing up or returning to work, place your hands over your heart, one on top of the other.
As with any new exercise program, it’s wise to consult your doctor before beginning chair yoga. By incorporating this simple yet effective practice into your daily routine, you can improve your physical and mental well-being, regardless of age or fitness level.