Ageing gracefully is as much about flexibility of the mind as it is of the body. In a world where wellness often feels reserved for the agile and athletic, chair yoga offers a refreshing and inclusive alternative.
Designed especially for seniors and those with restricted movement these seven chair yoga asanas promise to bring strength, serenity and mobility, one seated stretch at a time.
7 Chair Yoga Asanas for Seniors
The image of yoga seems to be a sequence of postures done on a mat, in which movement, balance and strength are key. But at its core, yoga is about the merging of body, breath, and mind, and this merging is within reach of us all. For seniors, mobility-compromised, and other chair-yogis, chair yoga is a gentle introduction to fitness, without fear, and with the added bonus of the solitude necessary for spiritual introspection.
Why Chair Yoga Matters?
Moving, (as) from time to time we grow old or for some other reasons such as our physical condition, becomes indispensable and difficult. Chair yoga bridges this gap. It improves circulation, flexibility, joint health, and above all, mental clarity and emotional balance. It also enhances posture and coordination as well as alleviates feelings of isolation and stress. Each session is an act of empowerment.
Now, let’s help to you with some effective safe chair yoga asanas:
1. Sitting Mountain Inhale to mountain fold
Start from a tall seated position with feet planted into the floor and spine upright. Inhale and reach both arms overhead, palms facing one another. Good for posture, The back and the breath. It’s a great way to start a session, getting both the mind and body centred.
2. Marjaryasana-Bitilasana (Seated Cat-Cow Stretch)
It elasticises the the spine while strengthening the back. Place hands on your knees. On the inhale, keep your back arched and your chest lifted (Cow). Exhale and round the spine, chin to your chest (Cat). Repeat slowly. This flow lubricates the spine and takes back pain and stiffness away.
3. Ardha Matsyendrasana
Move on to sit comfortably once again. Sit up straight with your right hand over your left knee and your left hand behind you. On an exhalation, gently revolve the trunk to the left and hold for a few breaths. Repeat on the other side. This twist helps digestion and keeps the spine mobile.
4. Seated Leg Lifts
Grip the sides of the chair, engage your core, and slowly extend one leg forward. Hold, then lower. Alternate between legs. Such a simple thing helps strengthen the lower limbs and promotes circulation.
5. Ankle Rolls and Wrist Circles
Raise one foot up and gently circle the ankle around by going clockwise and then anti-clockwise. Repeat with the wrists. Such small joint motions are relieved during stiffness and move for function.
6. Seated Forward Bend
With feet a few inches apart and spine long, inhale and bend forward slowly from the hips, hands extending toward the floor or shins. The staggered stance in this pose is ideal for stretching the back and hips and comes as submitted zen yoga. It has a calming effect on the nervous system.
7. Breath Awareness (Pranayama)
Finish with slow, deep breathing, inhale for four counts, exhales for six. Breathwork calms the mind, lowers blood pressure and brings us into the now.
A Journey of Self-Care
In chair yoga, unlike in many forms of fitness, the effort is to be inclusive, not intense; to do with ease, not push to the max; and to focus not on the hard parts of your body, but the soft parts of your mind. Each stretch, each breath is self-love.