Karuna Yoga Vidya Peetham Bangalore

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Chair Yoga for Seniors and Beginners – A Gentle & Accessible Practice
Chair yoga is a gentle form of yoga that is performed while sitting on a chair or using a chair for support. It is ideal for seniors, beginners, or anyone with limited mobility, helping improve flexibility, balance, and relaxation without putting strain on the joints.
🌟 Benefits of Chair Yoga
Enhances flexibility & mobility – Keeps joints active and reduces stiffness.
Improves posture & balance – Helps prevent falls and promotes better body alignment.
Boosts circulation & heart health – Encourages movement and blood flow.
Reduces stress & anxiety – Calms the nervous system and promotes relaxation.
Supports recovery & rehabilitation – Aids in healing from injuries or surgeries.
Accessible to all – Ideal for seniors, office workers, and those with physical limitations.
🪑 6 Simple Chair Yoga Poses for Seniors & Beginners
1️⃣ Seated Mountain Pose (Tadasana)
✔ Sit tall with feet flat on the ground.
✔ Relax shoulders and place hands on thighs or in a prayer position.
✔ Take deep breaths, focusing on posture and grounding.
🧘 Benefits: Improves posture, breath awareness, and spinal alignment.
2️⃣ Seated Cat-Cow Stretch
✔ Sit on the chair, hands on knees.
✔ Inhale – Arch your back, lift your chest, and look up (Cow Pose).
✔ Exhale – Round your spine, tuck your chin (Cat Pose).
✔ Repeat 5-10 times.
🧘 Benefits: Increases spinal flexibility and relieves back tension.
3️⃣ Seated Side Stretch
✔ Sit tall and place one hand on the chair.
✔ Raise the opposite arm overhead and lean gently to the side.
✔ Hold for a few breaths and switch sides.
🧘 Benefits: Stretches the spine, ribs, and shoulders, improving flexibility.
4️⃣ Seated Forward Bend
✔ Sit with feet hip-width apart.
✔ Inhale, lengthen the spine; exhale, hinge forward from the hips.
✔ Rest hands on knees or reach toward feet.
🧘 Benefits: Stretches the back, hamstrings, and shoulders, promoting relaxation.
5️⃣ Seated Spinal Twist
✔ Sit with feet flat and hands on thighs.
✔ Inhale, lengthen the spine; exhale, twist to one side, placing one hand on the opposite knee.
✔ Hold for a few breaths and switch sides.
🧘 Benefits: Improves spinal mobility, digestion, and circulation.
6️⃣ Seated Ankle-to-Knee Pose (Hip Opener)
✔ Sit with feet on the ground.
✔ Place the right ankle over the left knee (like a figure-4).
✔ Hold and breathe, then switch sides.
🧘 Benefits: Opens hips, improves circulation, and reduces stiffness.
🌞 Chair Yoga for Daily Well-Being
Morning – Start with deep breathing & gentle stretches.
Afternoon – Do spinal twists & forward bends to relieve tension.
Evening – Relax with meditation & breath awareness.
Chair yoga is a simple yet powerful practice that allows everyone to enjoy the benefits of yoga, regardless of age or mobility. Just a few minutes a day can improve flexibility, balance, and mental clarity.
 

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