As we become older and reach the 60-year mark, we may need to make some lifestyle modifications since our bodies may no longer work as well as they once did. However, you don’t have to make significant changes, and you can still keep a part of your old lifestyle.
If you’ve been a yoga enthusiast, now is not the time to give up. Chair yoga for seniors is a unique technique that may be performed while sitting in a chair. How cool is that?
Let’s go through some chair yoga chair poses that you may try out to stay fit and healthy.
Chair Yoga for Seniors
Here are some chair yoga for seniors to keep you active, fit, and healthy.
Mountain
Age-related changes in posture result in the forward curving in the upper half of the back. This condition, also known as kyphosis, frequently results from spinal bone weakening that produces cracking or compression of the bones in the spine of older individuals.
Chair yoga positions like the mountain can help you prevent getting kyphosis, manage it, and stop it from becoming worse.
The mountain pose aims to improve your posture, strengthen your core, and promote deep relaxation by having you concentrate on breathing. Sit firmly on a chair to do the mountain yoga pose.
Place your feet at a 90-degree angle to the ground. Now inhale deeply and roll the shoulders down your spine. Relax the arms towards your sides and draw your belly toward the spine.
If your chair features armrests, you should move them slightly outwards so you can do this yoga pose easily and without hurting yourself.
Overhead Stretch
The overhead stretch is another excellent exercise for maintaining good posture. The overhead stretch helps work the deltoid muscles and allows you to avoid issues like a frozen shoulder, which is relatively common in older individuals.
Moreover, you are also targeting the oblique muscles with this chair yoga position which will help you strengthen your abdominal muscles. This is the best yoga for beginners since it’s simpler than other chair yoga exercises.
All you have to do is take a deep breath and lift your arms straight. Next, breathe out and lower your arms. Repeat this yoga pose a few times.
As you continue doing the overhead stretch, you will also notice a positive change in your breathing since this exercise helps alleviate breathing difficulties.
Neck Stretch
Issues like neck pain and stiffness are common in older individuals. However, exercises like neck stretch can help you avoid these complications and alleviate neck pain. Additionally, this yoga position will also help you relax your entire body.
To do the neck stretch, place your left arm on the right side of your head and gently tilt your head towards your left shoulder to feel a good stretch. Repeat the same on the other side.
Chair Pigeon
Do you feel the tension in your pelvis? The chair pigeon yoga pose can help you open up your hips and release any tension in the pelvic area while also helping alleviate backache and body alignment issues.
To do the chair pigeon pose like a pro, bring your left leg upwards and place it above your thigh. You might feel a good stretch and slight discomfort when you do this.
We recommend breathing through this discomfort and focusing on the goal. Inhale and exhale, and you will feel yourself settling into discomfort. Doing so will also help you relax your muscles if you tend to be seated for long periods.
Eagle Arms
Eagle arms yoga offers several benefits, from enhanced arm circulation and focus to improved elimination and digestion.
To do the eagle arms yoga, start by extending your arms upwards and making a 90-degree angle with your hand pointing inward. Now place your right arm next to it, raise your right arm slightly above your left, and cross it across.
You want both elbows to be stacked on top of each other. Drop your right arm slightly before you and try to clasp your right and left hands together.
This will cause your upper back and shoulders to stretch. Gently release your hands upwards while breathing and exhaling to extend your upper back further. Now, slowly lower your elbows and unwind your arms. Repeat this at least ten times.
Concluding Thoughts
So, if you have yet to try chair yoga for seniors, it’s time to test it out by attempting the chair yoga poses explained above. If you want to take your journey to better health one step further, check out FitEngine.
We offer some of the best yoga classes in New York City and several fitness programs ideal for seniors, e.g., stretch and restore class NYC or flexibility mobility workout. For further details on our services, feel free to get in touch.
