Chair Yoga for Seniors - 7 Yoga Poses You Can Do in a Chair
Chair Yoga for Seniors - 7 Yoga Poses You Can Do in a Chair
It’s popular these days to say “yoga is for everybody.” But is that really true? Can it really be practiced by everyone? Even those who, due to age, inflexibility, or injury, need to practice completely from a chair?Absolutely!In fact, seniors may be able to get more out of yoga than most students. Since the brain’s two hemispheres are used more equally as we age, we can bring a better overall awareness to yoga, thus utilizing the mind-body connection more effectively than younger students.Keep in mind that many seniors who are physically fit have no limitations when it comes to practicing yoga, except maybe using the adaptation devices many younger people use as well, such as blocks or straps. However, chair yoga may be the way to go for people:
with balance issues
looking to start slowly
who would just feel more confident starting out this way
It not only has the benefits of regular yoga, such as helping with stress, pain, and fatigue — but it can also help with joint lubrication, balance, and even age-specific issues like menopause and arthritis.This sequence will benefit anyone who prefers to do yoga in a chair, such as seniors or those in a chair at work. Keep in mind that you want a sturdy chair that you feel comfortable and stable in. That means no office chairs with wheels or anything that feels rickety.And be sure to start off each new pose by making sure your butt is planted firmly in the seat. You will want to sit toward the front edge of the seat but still on the seat enough to feel stable.
This is a great pose to simply engage your core, check in with your posture, and focus on your breath. Come to this pose after each of the poses below.
Take a deep breath and sit up straight, extending your spine.
As you exhale, root down into the chair with your sit bones (the lowest part of your tailbone, or the two points that take the weight when you sit).
Your legs should be at 90-degree angles, knees directly over your ankles. You want to have a little room between your knees. Typically, your fist should fit between your knees, though your skeletal structure may require more room than this.
Take a deep breath and as you exhale, roll your shoulders down your back, pull your bellybutton in toward your spine, and relax your arms down at your sides. If your chair has armrests, you may need to have them out to the front just a little or a bit wider, to clear the armrests.
Engage your legs by lifting your toes and pressing firmly into all four corners of your feet.
Starting in Seated Mountain, take a deep breath. As you inhale, lift your arms out to the sides, then raise your hands up to meet above your head.
Lace your fingers together, keeping your pointer fingers and thumbs out, so you’re pointing at the ceiling directly over your head.
As you exhale, roll your shoulders away from your ears, letting your shoulder blades slide down your back. This will engage the shoulder capsule (the muscles that hold your shoulder joint together).
Continue to take deep and even breaths as you settle in here, taking at least 5 deep breaths before you release your clasped hands on an exhale and let your arms gently float back to your sides.
Inhale in Seated Mountain, focusing on extending your spine, and simply fold over your legs. You can start with your hands resting on your thighs and slide them down your legs as you fold for a little extra support, or you can keep them at your sides as you work toward laying your torso on your thighs.
Take 5 or more even breaths in this pose. It massages your intestines, helping with digestion, as well as passively lengthening your spine and stretching your back muscles.
When ready, inhale as you lift your torso back to an upright position.
This pose relaxes your shoulders and upper back as it stabilizes and flexes your shoulder joint.
Take a breath and then, as you inhale, stretch your arms out to your sides.
As you exhale, bring them in front of you, swinging your right arm under your left and grabbing your shoulders with the opposite hands, giving yourself a hug.
If you have more flexibility in your shoulders, you can release your grip and continue wrapping your forearms around each other until your right fingers rest in your left palm.
Inhaling, lift your elbows a few inches higher.
Exhaling, roll your shoulders down, relaxing them away from your ears.
Take a few breaths, repeating the elbow lift and shoulder roll if you like.
This stretches your shoulders and opens up your chest, which can help with posture, stress, and breathing difficulties.
As you inhale, stretch both arms out to your sides, palms down.
As you exhale, roll both shoulders forward a little, which rolls your palms so they’re facing behind you, then bend your elbows and let your hands swing behind your back.
Clasp hands in any way you like (fingers, hands, wrists, or elbows) and gently pull your hands away from each other without releasing your hold.
If you gripped a wrist or elbow, note which side it’s on.
After you’ve taken 5 slow, even breaths with arms clasped this way, reclasp the other wrist or elbow and hold for 5 breaths.
Twisting poses help with lower back pain and aid digestion and circulation. They’re often called “detox” poses.Though you will have your chair back to help you twist here, keep in mind that you don’t want to use the chair to yank yourself into a deeper twist. Your body will have a natural stopping point. Don’t force it by pulling with your hands. Forcing a twist can cause serious injury.
As you inhale, extend your spine again and raise your arms out to your sides and up.
As you exhale, gently twist to the right with your upper body and lower your arms —your right hand will rest on the top of the chair back and help you to gently twist, your left hand will rest at your side.
Look over your right shoulder. Use your grip on the chair to help you stay in the twist but not to deepen it.
After 5 breaths, release this twist and return to facing the front. Repeat on your left side.
You can inch a little closer to the edge of your seat for this one. Just be sure you’re still on the chair enough that you won’t slide off.
Sitting up tall, stretch your right leg out, resting your heel on the floor, toes pointing up — the closer to the edge of the seat you are, the straighter your leg can get. But again, be mindful of how supported you are before folding forward.
Rest both hands on your outstretched leg. As you inhale, raise up through your spine, and as you exhale, begin to bend over your right leg, sliding your hands down your leg as you go.
Take this stretch as far as you like while not straining or forcing anything and still feeling supported, both by the chair and by your hands. If you’re able to reach lower on your leg, consider grasping the back of your calf or your ankle.
Inhale and exhale slowly and evenly 5 times in this position, gently going deeper each time, and then release the pose by using an inhale to help you rise. Repeat this pose with your left leg outstretched, double-checking how supported your body is on the edge of the chair and realigning your right leg’s knee over your ankle before you bend over.
Why it’s beneficialIf you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.Keep reading to learn more about how these poses may be useful in treating back pain.
This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.Muscles worked:
erector spinae
rectus abdominis
triceps
serratus anterior
gluteus maximus
To do this:
Get on all fours.
Place your wrists underneath your shoulders and your knees underneath your hips.
Balance your weight evenly between all four points.
Inhale as you look up and let your stomach drop down toward the mat.
Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
Maintain awareness of your body as you do this movement.
Focus on noting and releasing tension in your body.
Continue this fluid movement for at least 1 minute.
This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.Muscles worked:
hamstrings
deltoids
gluteus maximus
triceps
quadriceps
To do this:
Get on all fours.
Place your hands in alignment under your wrists and your knees under your hips.
Press into your hands, tuck your toes under, and lift up your knees.
Bring your sitting bones up toward the ceiling.
Keep a slight bend in your knees and lengthen your spine and tailbone.
Keep your heels slightly off the ground.
Press firmly into your hands.
Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
Keep your head in line with your upper arms or with your chin tucked in slightly.
This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.Muscles worked:
latissimus dorsi
internal oblique
gluteus maximus and medius
hamstrings
quadriceps
To do this:
From standing, walk your feet about 4 feet apart.
Turn your right toes to face forward, and your left toes out at an angle.
Lift your arms parallel to the floor with your palms facing down.
Tilt forward and hinge at your right hip to come forward with your arm and torso.
Bring your hand to your leg, a yoga block, or onto the floor.
This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.Muscles worked:
erector spinae
gluteal muscles
pectoralis major
trapezius
latissimus dorsi
To do this:
Lie on your stomach with your legs extended behind you.
Engage the muscles of your lower back, buttocks, and thighs.
Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
Slowly lift up your upper torso and head.
Gently lift and engage your lower abdominals to support your back.
Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.Muscles worked:
hamstrings
gluteus maximus
deltoids
triceps
serratus anterior
To do this:
Lie on your stomach with your hands under your shoulders and your fingers facing forward.
Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
Press into your hands to slowly lift your head, chest, and shoulders.
You can lift partway, halfway, or all the way up.
Maintain a slight bend in your elbows.
You can let your head drop back to deepen the pose.
Release back down to your mat on an exhale.
Bring your arms by your side and rest your head.
Slowly move your hips from side to side to release tension from your lower back.
This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.Muscles worked:
rectus and transverse abdominis
gluteus muscles
erector spinae
hamstrings
To do this:
Lie on your back with your knees bent and heels drawn into your sitting bones.
Rest your arms alongside your body.
Press your feet and arms into the floor as you lift your tailbone up.
Continue lifting until your thighs are parallel to the floor.
Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.
Hold this pose for up to 1 minute.
Release by slowly rolling your spine back down to the floor, vertebra by vertebra.
This twisting pose energizes your spine and helps to relieve backache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.Muscles worked:
rhomboids
serratus anterior
erector spinae
pectoralis major
psoas
To do this:
From a seated position, draw your right foot in close to your body.
Bring your left foot to the outside of your leg.
Lengthen your spine as you twist your body to the left.
Take your left hand to the floor behind you for support.
Move your right upper arm to the outside of your left thigh, or wrap your elbow around your left knee.
Try to keep your hips square to deepen the twist in your spine.
This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and hips.Muscles worked:
erector spinae
rectus abdominis
trapezius
pectoralis major
To do this:
Lie on your back with your knees drawn into your chest and your arms extended to the side.
Slowly lower your legs to the left side while keeping your knees as close together as possible.
You may place a pillow under both knees or in between your knees.
You can use your left hand to gently press down on your knees.
Keep your neck straight, or turn it to either side.
This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.Muscles worked:
gluteus maximus
rotator cuff muscles
hamstrings
spinal extensors
To do this:
Sit back on your heels with your knees together.
You can use a bolster or blanket under your thighs, torso, or forehead for support.
Bend forward and walk your hands in front of you.
Rest your forehead gently on the floor.
Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.
Focus on releasing tension in your back as your upper body falls heavy into your knees.
One small study from 2017Trusted Source assessed the effects of either yoga practice or physical therapy over the course of one year. The participants had chronic back pain and showed similar improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months.Separate research from 2017Trusted Source found that people who practiced yoga showed small to moderate decreases in pain intensity in the short term. Practice was also found to slightly increase participants’ short- and long-term function.Though the research is hopeful, further studies are needed to confirm and expand upon these findings.
Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.If you prefer more hands-on learning, you may wish to take classes at a studio. Be sure to seek out classes and teachers who can cater to your specific needs.
