Chair Yoga: The Key to Improving Your Overall Health at Any Age
Chair yoga has a reputation for being a geriatric exercise, but experts say these minimal movements can significantly improve your overall health at any age.
Tight muscles can make daily life more difficult, and sedentary jobs can exacerbate the issue. While we inevitably lose flexibility as we age, we can take steps (or stretches, rather) to slow down the process. Chair yoga aims to add flexibility and mobility from the seated position, making it a counterbalance to desk sitting.
Stacie Dooreck, a certified yoga instructor based in Larkspur, California, has taught chair yoga at companies throughout the Bay Area. "It’s safe for all ages and can be very gentle," she says. "It also helps with flexibility, posture — people in offices are usually hunched over at their desks — and combats repetitive stress injuries, like carpal tunnel syndrome."
The Therapeutic Benefits of Yoga
The therapeutic benefits of yoga are well-established; regular practice is associated with improved sleep, decreased blood pressure, and less chronic pain. In the office, a 2012 study from the Journal of Occupational Health Psychology found that employees who participated in both yoga and mindfulness programs reported feeling less stressed during their 9-to-5 hours by the study’s end.
How to Start Chair Yoga
Dooreck assures that the benefits of chair yoga can be felt in as little as five minutes a day. "Five minutes of chair yoga a day is better than doing it once a week for an hour," she says. "You want to create a habit. Once you do five minutes, people often want to do more because they feel better."
If you’re just starting out, Dooreck recommends beginning with the following poses, taking care to take deep breaths through the nose as you move through them:
- Warm-up: Warm up your joints by making small circles with your hands and feet.
- Cat-cow: Can easily be converted to a seated position. Sitting up straight, inhale as you lift your chin and push your chest forward, expanding your chest. On the exhale, mimic a cat by rounding your spine, a movement that stretches the upper back.
- Side bends: Place your left hand in the air, lean to the right, then switch sides.
- Twists: Twist your body to one side, hold the pose for three to five breaths, then switch.
- Seated forward bend: Place both feet on the floor, interlace your fingers, raise your hands in the air, and fold forward until your chest is on your knees and your hands graze the floor.
- Seated pose: End your chair yoga practice with a moment of mindfulness. With your feet on the floor and hands resting on your thighs, take several deep, slow breaths. Thank your body for showing up for you and try to clear your mind before returning to work.
Conclusion
Chair yoga is a simple yet effective way to improve your overall health, regardless of age. By incorporating these poses into your daily routine, you can increase flexibility, combat stress, and improve your overall well-being. So why not give it a try? Your body will thank you.
FAQs
Q: Is chair yoga suitable for all ages?
A: Yes, chair yoga is safe and gentle enough for anyone, regardless of age or physical ability.
Q: How often should I practice chair yoga?
A: Aim to practice chair yoga at least five minutes a day, ideally in the morning to get your body moving and energized for the day ahead.
Q: Can I do chair yoga during my lunch break at work?
A: Absolutely! Chair yoga is a great way to combat the negative effects of sitting for long periods, so why not take a few minutes to stretch, breathe, and rejuvenate before getting back to work?
