Better connection between mind and body, balance and more flexibility - yoga has become increasingly popular in recent years, and for good reason. A good yoga routine has a relaxing effect and also brings numerous benefits for our general health. But especially for beginners, most yoga poses are quite challenging and let's face it - not everyone has the time to attend a yoga class several times a week. But you don't have to! Super practical and just as effective - in the following article we have put together the best exercises for chair yoga that you can do in the comfort of your own home or office. So read on and find out why it's worth doing chair yoga!
What is chair yoga and what benefits does it offer?
Do you often feel tense? Do you find it difficult to bend over? Or are you tormented by severe back pain? Then toga on the chair could be exactly what you need. As the name suggests, this is an adapted yoga variant in which the movements are carried out while sitting on a chair. Especially for seniors or people with limited mobility, chair yoga exercises help to build up strength again.
Office workers can also safely do the poses during their lunch break to stretch the body and prevent severe tension. And no, you don't need a special yoga chair for this - there is no such thing. You can use absolutely any chair and if you can't reach the floor, use yoga blocks or a mat to provide stability.
Yoga on the chair exercises: Great yoga routine for at home
Grab a chair immediately and memorize our at-home yoga routine! Our chair yoga exercises are fun and suitable for both experienced yogis and newbies.
Cat-cow exercise
There is hardly a yoga class that can do without the cat-cow exercise. The stretching exercise is ideal for relieving tension and severe back pain.
- Sit on the chair with your spine extended and place both feet on the floor.
- Place your hands on your knees or the top of your thighs.
- As you inhale, flex your spine and roll your shoulders back and down – this is the cow position.
- Then, as you exhale, round your spine, press your chin towards your chest and point your head and shoulders forward.
- Repeat 8-10 times in total.
Downward-Facing Dog
The downward dog is also one of the simplest and most popular exercises for yoga on the chair and is a real miracle weapon against tension.
- Sit on the chair and keep your back straight.
- Extend your arms fully forward and slowly and controlledly bend your upper body forward to 45 degrees.
- Extend your legs forward so that your heels touch the floor.
- Hold the position for 3 to 5 breaths and slowly return to your starting position.
Straddle on the chair
The straddle bend is another effective chair yoga exercise for seniors and beginners. The movement primarily helps to relieve tension in the lumbar vertebrae and improves our mobility.
- Sit on the front edge of the chair and straddle your thighs as wide as possible.
- Push your knees apart with your hands and place your palms on them.
- Make sure your feet are pointed outwards and your heels are directly under your knees.
- Inhale deeply and raise yourself to the center while turning your upper body to the left.
- Exhale and bend your upper body forward again and stretch your breastbone towards your left knee.
- Inhale and repeat on the other side.
- Repeat a total of 10-12 times per side.
Torso rotation
And here's a great chair yoga exercise for seniors who want to improve their mobility.
- Sit on the chair and fold your hands towards your shoulders.
- Breathe in deeply and stretch your arms upwards.
- Breathe out and place your fingers on your shoulders.
- Inhale again and turn your upper body to the right.
- Exhale and twist to the left and repeat 10 to 15 times on each side.
Arm extension
- Sit on the chair with your back straight.
- Inhale deeply and lift your arms up over your sides, keeping your shoulders relaxed and away from your ears.
- Look up, hold for 3-4 breaths and return to the starting position.
Backbend – the camel pose
The camel pose in yoga helps to relieve back pain and stretch the spine.
- Sit on the chair with your feet hip-width apart.
- Inhale and arch your back so that your shoulder blades touch the back of the chair.
- Lift your chin and breastbone and let your shoulders fall back and down.
- Extend your arms back to grab the chair legs and turn the inside of your elbows outward.
- Inhale again and push your chest forward and up.
- Breathe deeply several times and slowly return to the starting position.
Can you lose weight with chair yoga?
Yoga on the chair is an excellent yoga variant that is accessible and fun for everyone. The exercises help against back and neck pain, relieve stress and improve our mobility. Chair yoga can be just as challenging and strenuous as a traditional yoga class and is a great option for seniors and those with limited mobility. Exercise in absolutely every form is important for our health and ourselvesquick morning workoutis better than nothing. If you want to lose weight with yoga on the chair, it is best to rely on a combination of regular training sessions and a balanced diet in a calorie deficit.
