Interesting benefits of gentle chair yoga for senior citizens

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                            Interesting benefits of gentle chair yoga for senior citizens.


Yoga is something we imagine young people with flexible bodies get into difficult positions that are hard to balance. Yoga is an amazing exercise that has plenty of types for everyone!

And no matter what type you choose it’s a great way to improve strength, flexibility and manage stress.


What is chair yoga?

It is a specific form of yoga therapy where you practice yoga poses by sitting on a chair or using a chair for support. It was developed by Laxmi Voelker. It can help older people with balance, lower limb strength, boosting mood, and vitality. They are made available at senior fitness centers, retirement facilities, and senior daycare centers.


Benefits of chair yoga:


1.Improves Joint pain from Arthritis- According to a  Florida Atlantic University research study, chair yoga decreases osteoarthritis-associated pain and promotes flexibility. 131 senior citizens with osteoarthritis attended a 45-minute seated yoga session for 8 weeks. The study revealed that the participants showed a greater reduction in pain and reduction in pain interference laster for about 3 months after the completion of sessions. Knee-,hip, foot, or ankle, all benefited from chair yoga.


It also helps :

1.Lower blood pressure

2.Aid better sleep

3.Increased and healthier respiratory function.


2.Improves flexibility: If you practice these asanas for a continuous period, it is said to improve flexibility by strengthening and lengthening your muscles. It is an excellent way to incorporate stretching and strengthening into their physical routine.


3.Improves strength: Chair yoga helps strengthen stabilizer muscles that we use every day. The muscles around your hips, ankle, foot, shoulders will all be engaged at different points. This also helps with better blood circulation.


4.Increases body awareness:  The deep breathing exercises will slow down your moments and help your brain regain focus on your body. Strengthening body awareness means better coordination between your body movements and brain, which can help reduce stress and improve overall health. Through such activities, senior citizens can relax their minds and achieve better body awareness.


5.Reduce stress: Asanas included in chair yoga can reduce stress. These activities help you to take some time off and gain mental clarity. It can help clear clouded thoughts and take control of them. It’s an overall mood booster!


Simple asanas for beginners :

1.Hip stretches: 

  • Begin by sitting forward, towards the edge of the chair. Place the right heel on the left knee in a “figure four” position. 

  • The knee will fall out to the right side. Begin leaning gently forward until you feel a stretch in the right hip joint. 

  • To deepen, press the knee gently down with the elbows. If there is any strain or pressure in the knee, back off a little bit.

  • Repeat the pose a second time before moving on and repeat on the other side.


2. Ankle rotations : 

  • Place the right heel on the left knee in a “figure four” position. The knee will fall out to the right side. 

  • Hold the right ankle to the left thigh with the right hand and place each of the fingers of the left hand between the toes of the right foot.

  • Use the left hand to guide the foot in a slow rotation through its whole range of motion. Make sure to perform the movement in both a clockwise and counter-clockwise direction.

  • Repeat on both sides.


3.Chair backward bend: 

  • Begin by sitting at the edge of the chair with the legs at 90 degrees. 

  • Hold the backrest of the chair with the arms straight, opening the chest and drawing it forward.

  •  Expand through the whole front of the body, lifting the chin without throwing the head back. Allow the spine to arch gently.

  • Be mindful, if there is any pinch or spasm in the back then back off slightly or release the pose and try again later.



Things to keep in mind :


  • You don’t need any types of equipment to get started nor do you need to have any experience in this.

  • Remember to wear comfortable, baggy clothes. You can start the yoga as you are.

  • Use a comfortable chair.

  • Skip movements that are painful or cause any difficulty. None of these moments should hurt.


Have a seat, relax and begin with your practice!

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