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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.

Yoga HIIT Workouts – The Best Combination of Exercise for Better Results

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Yoga HIIT workouts, or high-intensity interval training, are a combination of yoga poses and high-intensity interval training (HIIT), which strives to achieve better results. Do you know the feeling of intense for your heart rate yet satisfying? This combination, yoga HIIT, can give your body a difference from inside and out.

Yoga HIIT workouts are intense routines, which include cardio, running, weights, and yoga poses. For some, yoga is a lame exercise compared to weight lifting and cardio workouts. But hear me out, I have tried the yoga HIIT workouts to build strength and noticed the results.

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The results I got when doing yoga HIIT workouts are far from what I have imagined. The visible results I have seen gave me the courage to do more and continue as regular exercise.

So, where did I learn it? At first, I admit to encountering different troubles and difficulties. Especially doing the intensity interval training at the hips, arms and legs, it will give your heart rate a jump start like a ball bouncing on the ground. Adjustment of the body like your arms and your hips, with the strength and coordination, are the first you will meet.

If you notice your body in the difficulty of breathing, rest for one minute, inhale and exhale to five breaths, and return to your starting position. Look and feel the amount of time you will be spending if you are doing a downward dog exercise to the floor.

My first try at yoga poses at home were beginners’ moves. With the help of video tutorials, I managed to perform different poses. Then I started looking for another set of workouts. I started looking at cardio conditioning and strength exercises, and there I came across the HIIT.

So when I am already doing HIIT, I include yoga poses as cooldown routines. It is the right combination if you want to relax your body after the cardio and strength workouts. Other than cooldown, I also tried doing yoga poses as a warm-up to HIIT. Guess what? It works perfectly, and I never regret doing yoga HIIT workouts.

So why do the yoga HIIT workouts?

The yoga and HIIT workouts are the opposite. As you can imagine, I explained that I applied yoga poses as warm-up and cooldown to prevent injuries. You must listen to what our body needs. Is it strength or cardio or just basic yoga poses? Can you do it if you switch your legs then switch sides? Can you calculate the percent of your maximal heart rate to build strength and return your entire body and go to starting position without injury?

Knowing this is important to get the benefits from your yoga routine by integrating calories on each exercise for cardio yoga workout. The workout consists of the sequence and practice of different exercises such as lunge and plank using equipment like kettlebell can burn fats, and increase stamina and the flexibility of muscles.

But sometimes, those who performed yoga develop injuries. And you know why is that? Wrong pose and you ta end to push your body too hard at the first session.

When I first did the yoga HIIT workouts, I practiced being careful, especially during the first session. It is essential to find the technique. Proper breathing is necessary to do the yoga HIIT workouts successfully. Keeping yourself calm will help you perform the yoga HIIT workouts.

So how can you manage if you do HIIT workouts from the beginning?

For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

The Warrior II

Warrior-II432For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

So how would you do it?

  1. Stand back with your left foot into a wide stance.
  2. Turn your left foot in 45 degrees while opening your arms.
  3. With your arms open, put your right arm forward in line with your right toes then your left arm behind you.
  4. After that, bend your right knee to lower your hips. Make sure you keep your back leg firm and your back straight.
  5. Then reach through your fingertips to opposite walls and stay still for three to five breaths.
  6. Repeat this on the other side.

For more advance of a yoga pose, you can do the following:

  1. While your both feet parallel to the short edges of the mat, inhale and stretch your arms overhead.
  2. Then exhale and swan dive into a forward fold. Make sure your hands do not touch the floor. You use a yoga block.
  3. While in this position, shift your weight in the center of your feet. Slowly, lift your kneecaps, and release the crown of your head toward the floor.

Eagle Arms with a Twist Yoga Pose

eagle-arms-forhips-t564There was a time when I needed to have a good stretch with my shoulder and upper back. HIIT workouts, when you are not used to it, you will need a good stretch before and after the session.

  1. Stand as your starting position while bringing your left arm under your arm. So the position of your elbows is hooked.
  2. Then slide your left palm up to your right palm.
  3. After that, inhale and lift your elbows. Make sure you exhale and fold forward your elbows toward your belly button.
  4. Repeat the breathing five times and switch your arms.
  5. Then from the fold, place your left hand under your head on the floor or a block.
  6. Inhale and lift your right arm toward the ceiling. Make sure your right hip is not reaching up or back.
  7. With your strong legs, maintain as well your breathing pattern about five rounds and switch sides.

Tree-like Yoga Pose

Yoga-HIIT-Workouts-The-Best-Combination-03Like other yoga HIIT workouts, you can do a pose called a tree. A tree-like yoga pose is a challenging routine. I tried this one time to work on my core stability, balance, and strength. It also helps to keep my hip and chest balanced. When I achieved the results, I started to include this pose once in a while during my yoga HIIT workouts.

  1. Your starting position is standing tall, your thighs and abs are engaged.
  2. Then shift your weight to your left leg and bring your right foot into the side of your left ankle. Make sure you avoid knee joints.
  3. Afterward, bring your hand to your chest and lift them over your head slowly. It will look like branches are growing toward the sun.
  4. While doing this, make sure your left thigh is engaged and lift out of your left hip.
  5. Then relax your shoulders while standing tall and uplifted.
  6. Try holding your breath 3 to 5 times before switching the legs.

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Bridge Yoga Pose

If you want focus strength to your legs, glutes, and back, try doing the bridge yoga pose. This pose will open your front hips and chest. How to do it?

  1. In this yoga pose, you will start by lying down on your back while bending your knees to put your feet on the floor.
  2. Then, stretch your fingertips toward your heels and take a gaze towards your knees.
  3. Inhale and begin to lift your hips, one at a time. It will keep your shoulders on the floor.
  4. Exhale while lifting your chest and hold your breath for three to five times.
  5. Then roll down to your back and repeat twice for the best result.

What can we say about it?

Yoga HIIT workouts are the exercises you should do if you want to achieve the best results to get physical fitness and improve mental health. Strength and balance are essential for daily activities. Combining these two exercises, you will gain more benefits than normal HIIT or yoga workouts.

Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners

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Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.

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You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines

Hatha

Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.

Vinyasa

After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.

Bikram

No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.

Yin

Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.

Iyengar

A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.

Jock

Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.

Restorative

Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 

Ashtanga

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Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.

Prenatal

Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 

Jivamukti

“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Yoga Benefits through Meditation, Easy yet Effective Exercises

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Yoga directly benefits our health. If you are not into weightlifting or cardio workouts, then yoga is right for you.

Yoga benefits bring a lot of comforts, especially when you have a problem with breathing. Proper breathing is essential when you have medical findings.

In my experience, I choose yoga exercises to improve my flexibility and stability. This is what I observed after I figured out that I am so stressed and get anxiety from work. So I need to do something to destress.

why yoga exercises?

Some yoga benefits start in a small area of our body. And you can feel it over time while you keep on doing a yoga workout. Here are some yoga types.

The Basics

Eagle Arms

How to do: To do this, hold your forearms out in front of you, parallel to your body. Then cross your right arm in front of your left, and clasp your hands in front of your face to intertwine your arms. Holding this pose, breathe a few times more in-depth into your shoulders. Repeat this with your left arm crossed over your right.

Yoga Benefits: Relieve tension built in the neck and shoulders.  When that tightness gets uncomfortable enough, it can disrupt our focus.

Proper Breathing

Yoga benefits our heart and lungs. So proper breathing into your heart and your spine are essential.

How to do: Breath into your heart, clasp your hands behind your back at the level of your heart and stretch out your arms.  Then, breathe deeply, so your upper chest rises and falls with the breath. Feel the warmth and openness in your heart, and notice any tension melting away.

To breathe into your spine or the root chakra, put your attention on the base of your spine, where the spine meets the pelvis. If focusing on that area becomes difficult, place your hand on your lower back, and concentrate on the sensation of pressure there.  With your attention on the base of your spine, take a few deep breaths.

Yoga benefits: By doing proper breathing into your heart and spine, it will help you connect with the desire to contribute and serve. While breathing into the root, chakra gives us a sense of stability.

Yoga Types

Hatha yoga

Hatha means an umbrella, which is a yoga term used for physical postures. This type of yoga is best for the beginner as they have slow-paced than other yoga styles.

Iyengar yoga

This type of yoga targets the alignment and movements. The ones who perform this kind of yoga are students to perfect their form and have the more profound meaning of poses. But this yoga relies on using props. This yoga is great for people with injuries but needs to work slowly and with rhythm.

Kundalini Yoga

This kind of yoga needs spiritual and physical performance. The style is about releasing the energy in the lower part of the body. By doing this yoga, it works in the core and proper breathing exercises. Compared to other yoga exercises, this one has an intense routine and involves the traditional chanting, meditation and mantra.

Prenatal Yoga

After a mother is close in giving birth, it is recommended to do prenatal yoga. This is the best yoga for women who are expecting to have a baby so soon. The focus of this yoga is proper breathing and preparation for labor and delivery.

Anusura Yoga

This is a modern version of hatha yoga. However, it deepens the connection of mind-body-heart connection. It focuses on spirals and how the body part is moving.  Also, it targets the heart-opening.

Benefits of Yoga

Benefits of Yoga

Only a few realize that when you do yoga, you can have health benefits. I observed some of the yoga benefits because when I started doing yoga, it strengthens my immune system. And knowing that you are into yoga, it gives an excellent impression to the opposite sex.

Sometimes, when I try doing yoga at home, my furry dog makes a pose alongside me. Upon seeing this, I relax.

For quite a long time now, I used to do yoga, and the benefits are still incredible. My sister won’t try doing yoga exercises. But when she saw me doing it and witnessed the yoga benefits, it encourages her to do. We shared techniques and photos on how to improve our routine weekly

What can we say?

Indeed, yoga benefits can be through physical, mental or emotional. So aside from the physical benefits, one of the best interests of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Yoga also benefits in developing coping skills and reaching a more positive outlook on life.

Also, I tried different types of yoga. I found it more challenging to have different phases of yoga. It will give more exciting and new goals every yoga exercises.

With meditation and proper breathing, yoga can help improve a person’s mental well-being. Body and self-awareness mainly are what yoga provides benefits.

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