Hold this for 30 seconds and repeat a few more times. Stretch both your legs outward until you assume a seated star-jump position. Star Pose: Begin in a seated position and slowly lift your arms straight above your head but stretched beyond your shoulders.Hold this position for 30 seconds and repeat three times. Slowly lift both your arms straight above your head while simultaneously lifting your legs parallel to the floor. Raised hand pose: Seat yourself straight in a chair, facing forwards.You can repeat this exercise a few times. Hold this position for 30 seconds or for as long as you are comfortable. Lift your arms above your head with elbows slightly bent and join your palms together in a ‘namaste’ position. Warm-Up: Candle Pose: Begin by being seated straight in your chair and facing forwards.Here are some basic exercises, including warm-ups that promote flexibility and strength: A closer look at some basic chair yoga exercises A caregiver or family member can assist if needed. Since the exercises are simple, you probably won't need an instructor and can do it from the comfort of your own home.
![chair yoga chair yoga](https://images-na.ssl-images-amazon.com/images/I/91m22bWyAwL.jpg)
![chair yoga chair yoga](https://kristinmcgee.com/wp-content/uploads/2017/02/KristinMcGeeYoga0467.jpg)
All you need is a chair and a simple guidebook or YouTube video tutorial to help you practice. What do I need for chair yoga?Ĭhair yoga is a convenient, cost-effective form of exercise that doesn’t require much equipment or training. Most seniors are apprehensive about starting an exercise program because several factors can make movement challenging for them, including mobility issues and chronic diseases.Įxercises like chair yoga allow seniors to stay active and improve flexibility and strength without engaging in strenuous or full-range movements. It is one of the beneficial activities for bedridden adults, as you can tailor the sequences according to the individual’s ability level, with a slow and strain-free progression that adds to a senior’s confidence over time. How does chair yoga safely improve seniors’ health?Ĭhair yoga is ideal for seniors since it caters to those with mobility issues. Helps boost confidence and reduces depression and anxiety: A comprehensive body of research supports that yoga can reduce the symptoms of depression among people of all age groups, including those above 65 years old.This sets one up for a good night’s sleep at the end of the day. Chair yoga provides just the right amount of exertion without pushing to the point of exhaustion or discomfort. Around 55% of yoga practitioners report improved sleep where the focus was on the quality of sleep rather than quantity. Better sleep: Having a regular exercise regimen, including yoga chair positions, helps regulate your body’s circadian rhythm and improves sleep quality.In addition to this, the practice equips you to focus on breathing and helps you cope with pain. Research has repeatedly shown how exercise, including yoga, has significantly reduced the consumption of pain medication that people with chronic back pain take. Reduced pain and better pain management skills: Any form of exercise helps release endorphins-our body’s natural pain killers.The movements are almost meditative and promote relaxation. Reduced stress: Yoga inherently requires you to be mindful of your breathing and movement, shifting your focus off stressful thoughts.In a chair yoga sequence, you’re required to transition from one pose to another, and this improves proprioception, which in turn enhances overall balance and coordination. Better balance, coordination, and proprioception: Proprioception is the awareness of your body’s movements in space.This, in turn, improves mobility and balance and buffers your body against injury. Muscle strength: Although gradual, chair yoga can help build muscle strength with each pose.
![chair yoga chair yoga](https://healinglifestyles.com/wp-content/uploads/2016/11/KristinMcGeeYogaLunge-1.jpg)
Those who practice chair yoga push their bodies to maintain and increase flexibility and thereby improve overall mobility. Therefore, it’s important to stretch, bend and twist every day. Increased flexibility: Flexibility is essential in performing most of the daily tasks.Yoga for older men allows them to experience many benefits of an active lifestyle without risks. With its safe and gentle strategy, chair yoga offers multiple variations that are perfect even for those with limited mobility. Those with balance issues, vertigo, or who have had a stroke.Those who can't stand or hold a position for long periods.Those who are at risk of falling due to vision impairment or any mobility issue.Seniors who have arthritis and experience joint pain.
![chair yoga chair yoga](https://haverfordlibrary.org/wp-content/uploads/2017/06/chair-yoga.png)