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Chair Yoga Poses for All Ages to have Best Posture and Less Stress

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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. 

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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

Chair-Yoga-Poses-for-All-Ages-to-03Our 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.

3. TWIST

Chair-Yoga-Poses-for-All-Ages-to-04If 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

eglexuyVGSbYUYMostly, 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.

Snoring? Here are the basic things to prevent it and enjoy your sleep.

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Snoring, sometimes, is related to health problems. But did you know that this is a fact? When you snore while sleeping, you have a high risk of being obese or overweight.

Snoring can happen to anyone, young and old age. For old age, this is a symptom that you are experiencing disruption while sleeping, and these are health effects linked to daytime dysfunction and heart disease. This habit, while sleeping, should not be ignored.

Why is this happening? Snoring has a simple explanation. Many experienced when the muscles of the throat are relaxed, and the tongue falls backward, it makes the throat narrow and floppy. Then as you breathe while sleeping, the walls of your throat begin to vibrate until you breathe out. The smaller your airway becomes, the more significant the vibration and louder you snore. There are times when the walls of your throat collapse, and it completely occluded, creating a condition called sleep apnea, which needs medical attention.

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SYMPTOMS AND TREATMENT

How can you tell if someone has troublesome snoring? Following are some of the symptoms that you can take note of, such as excessive daytime sleepiness, morning headaches, recent weight gain, awakening in the morning not feeling rested. Also, awakening at night feeling confused, change in the level of attention, and observe pauses in breathing during sleep.

With these symptoms of sleep apnea, there are different ways on how you should treat it. Some of the treatments require medical professionals, but others can be done at home. Well, most treatment comes with prevention.

You can start with your lifestyle.

When you have an unhealthy lifestyle, eating, and sleeping, you are prone to snoring or sleep apnea. To modify your lifestyle by doing a sleep position training, and you can consult your doctor if you have allergies.

You can monitor your weight. Like we have mentioned, one source of snoring is overweight. You can avoid tranquilizers, sleeping pills, and antihistamines before bedtime. If you have allergies, make sure that you take your medicines before bedtime, a couple of hours will do.

You can also skip drinking alcohol for four hours and heavy meals before sleeping. It is a habit you should consider and have some regular sleeping patterns.

Consult your doctor for possible surgery.

Consult your doctor for possible surgeryIf snoring cannot be treated, surgery is one of your treatment options. The surgery involves scalpel, laser, or microwaves that will be applied to your throat and roof of the mouth. Dentists can also perform initial treatment, such as using nasal dilators to treat snoring and sleep apnea. Another way of treatment is the Continuous Positive Airway Pressure that will blow room air into the back of the throat and prevent it from collapsing.

But whatever treatment you will have, your doctor will advise you if you will need a complete surgery if you can still cope with your snoring. Meaning, you will just take measures in your lifestyle.

Countering Sleep Apnea or Snoring

If you have mild snoring, it means that you have the chance to prevent it from getting severe. Aside from skipping caffeine and alcohol before bedtime, smoking should be stopped. These are the significant causes of interference while sleeping – caffeine, alcohol, and nicotine.

Yes, on the other side, caffeine is one of the healthy foods that you can have. But taking it before bedtime may disrupt your sleep. Instead, you can drink it at least four to six hours before bedtime. Alcohol should be limited because it will disturb your sleep later at night.

Make your Room Conducive to Sleep

One apparent reason why people cannot sleep well is because of the sleeping environment. Your room ambiance for sleeping depends on how you fall asleep. Some individuals need a darker room to sleep, so they use blackout curtains. Some want light in their place. In any case, your bedroom should have a comfortable mattress and pillows. Do not forget to maintain your room in a dust-free area.

Keeping a pet inside your room is a choice if your pet’s behavior helps you fall asleep. Otherwise, you can keep it outside. Also, a quiet place can help strengthen your mental association between your bedroom and your sleep.

Set a pre-sleeping routine.

When you need to sleep, you should have a pre-sleeping routine. Relaxing activities before bed can include taking a warm bath, reading a book, watching television, and some exercises that can help your body fall asleep. Make sure you have no stress before going to sleep because if you are under pressure, the level of alertness will increase.

Sleep when you are sleepy.

Sleep when you are sleepy

Do you want to know how to get a good night’s sleep without snoring? Observe the 20-minute on your bed before going to sleep. If you are not yet asleep, you can do something relaxing, reading, and listening to music.

Observe the time you sleep and wake up.

If you are serious about preventing snoring, you should observe the time of your sleep and wake up. If you can sleep with no light in the room, then consider this to get asleep quickly.

Are you considering getting a nap: yes or no?

Getting a nap yes or noIf you have a problem sleeping, you can try taking a nap. Otherwise, you can stay up all day and get to bed early. Planning to take a rest should be kept short and before 5 p.m.

Light dinner to prevent snoring

When you have to stop snoring, you should monitor your meals. Eating the right amount will always give you a satisfying stomach. Skip eating midnight snacks so you will not store more carbohydrates.

Our Snoring Thoughts

Indeed, snoring for many is common, and they are not bothered with why this is happening. So our recommendation is to have a healthy lifestyle by eating the right food and drinking enough fluid. Also, make sure you have enough water by your side when going to sleep.

At day, you will need to have an exercise that will burn your calories and pump your body with blood. It may sound tiring, but if you want to prevent snoring, you should include workout to your lifestyle.

Make sure that you can follow these things to prevent snoring and have a good night’s sleep.

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