Chair yoga poses is a viable option if you want to level up the yoga exercises. Yoga has been known for its low-impact form of workouts. But it has been considered significant because of the improvement in the flexibility of joints and blood circulation.
Chair yoga poses give all the benefits that a standing yoga has to offer. From the motion while seating, yoga poses can be as effective as doing yoga in standing positions.
But who can practice the yoga poses while sitting? Can you imagine it doing while in the middle of work? What could be the benefits of the chair yoga poses?
These yoga poses can be practiced by anyone, especially those who wanted to enjoy the great benefits. Mobility limitations are just the second reason. I have known many people practicing yoga, but they have no worries with space or equipment for doing it.
Classes are offering different yoga forms. You can find these places in the communities of retired senior citizens. Based on the study, senior or those in the age of 40 years old above, they considered doing chair yoga poses. Others also in favor of these yoga routines because of health conditions like obesity or brain health problems.
Nonetheless, we are not limiting them with the chair yoga poses. Everyone can perform it as long as the poses are appropriately executed. Just start with the easy or for beginners, then you can add more routines for additional benefits of yoga.
Best Chair Yoga Poses
Being said that, here are the chair yoga poses that you can start right away as they do not require any special equipment.
1. UJJAYI BREATHING
Our body needs a proper yet comfortable way of breathing. Get a chair and sit at the edge of it. Then place your both hands on your waist, following a deep breath in through your nose. Slowly, make sure that it reaches the sides and your abdomen. After that, exhale slowly and repeat 10 times. That would help you to practice proper breathing.
2. CAT/COW POSE
Is it a cat or a cow? Either of the two, it has no difference at all. This yoga pose will improve your back posture, aside from proper breathing. While sitting at the edge of a chair, start inhaling but make sure that your back is forming an arch shape. It will make you look upwards. Then exhale through your spine, not the stomach. To do so, pull your core muscles. Otherwise, your back will be in straight posture too early. After exhaling slowly, do this pose five times to ease tension at your back and neck.
If you want a quick yoga pose, then this one is for you. The twist is a sitting version of moving your hips in circles while standing. So if you are in a sitting position, push your hips in clockwise and counterclockwise. Make it quick to relax your hip muscles. Overdoing it may cause hip injury or muscles aching in your lower back.
4. SUN SALUTATIONS
It is another yoga pose that needs your upper body participation. With sun salutations, you can use your arms to create a relaxing yoga pose. Sit on a chair, then start breathing in and lift your arms. Then press over your heads with your palms. Exhale while your arms are floating back down to your sides. You can also add a twist with your wrists when exhaling. Consider doing this five times. Not more than that, so your spine will not get fatigued. It will also release tension in your shoulders and neck.
5. HIGH ALTAR SIDE LEANS
To do the high altar side leans of the chair yoga pose, you need to lift your arms and interlace with your fingers. Do this in front of you. Then, move upwards until you reach above your head. Hold this position. Slowly, lean to the right for three breaths and your left side alternately.
6. EAGLE ARMS
Mostly, shoulders and back muscles need to be relaxed. Yoga chair poses can do something about it. With your arms at your side, stretch it like eagle wings. Next, bring your two arms in front of you but make sure that your one arm is under the other. Then bend your arms at the elbows and make a twist of your arms. Your palms should intertwine with each other. Hold this position for 5 seconds, then go back to the starting position. Do the same with your opposite arm on top.
7. NECK STRETCHES
It is not only the shoulders and back, but the neck also needs stretching. As we know, the neck is getting lots of stress. And you can destress it while sitting down—no kidding with that. The first thing to do is put your right arm drape over your head until your palm reaches the left ear. Next, fall your head on your right shoulder slowly. Hold this position for five seconds. Then repeat on the opposite side. Ain’t this yoga pose relaxing to your neck?
8. HIP STRETCHES
There are lots of yoga chair poses, including hip stretches. The hip needs additional stretching aside from twisting. For this one, you need to bend your knee, either left or right. Make sure you sit up straight. Next, place your right ankle or over your left knee. Then lean forward and hold this position for five seconds. Repeat this on the opposite side to feel the full relaxation.
You can also try another pose. This one needs your legs to be wide open while pointing your toes out. Next, reach toward the floor but make sure that your one arm is inside one of the legs. You can do the right or left side. Then lift one arm upward and look up to your palm. Hold this position for five seconds. Do this on the opposite side.
Sharing Our Insights
Make chair yoga poses one of your workouts not to miss your exercise routine even when you have busy schedules. No more excuses if you are serious about your health, you will not miss a thing. Instead, you will grab any opportunities so you can have a quick stretching of your muscles and relaxation.