Stiff and sore from sitting too much? Try chair yoga
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Chair Yoga: A Modern Approach to Traditional Practice
Sitting down to exercise may not seem to make sense on first glance. After all, there is a reason why people uninterested in physical activity are often dubbed couch potatoes. But chair yoga is one beneficial form of exercise that embraces the seated posture.
The Versatility of Chair Yoga
Chair yoga is traditional yoga performed while sitting in or using a chair. Many people assume it’s an exercise for older adults, as chair yoga classes often target this demographic. In addition, many studies have documented its benefits for the older set.
Research Backs Chair Yoga
Chair yoga was found to be an effective intervention for women 65 years and older with knee osteoarthritis, according to a small study published in the April 2023 edition of the journal Healthcare. The therapy boosted the women’s functional fitness and daily life activity scores, suggesting chair yoga could help lessen the risk of osteoarthritis progressing to disability.
Benefits for All Ages
But chair yoga is great for everyone, no matter your age, especially if you’re glued to your desk most of the day. Fifteen minutes of chair yoga or guided meditation greatly improved several physiological and psychological stress markers in study participants, according to an exploratory study published in January 2012 in the journal Evidence-Based Complementary and Alternative Medicine. Scores of companies also offer free chair yoga to their employees specifically for stress reduction and improved health.
Expert Insights
That’s no surprise to Stacie Dooreck, a certified yoga instructor based in Larkspur, California, who has been teaching chair yoga at companies in the San Francisco Bay Area for several decades.
"It’s safe for all ages and can be very gentle," Dooreck said. "It also helps with flexibility, posture — people in offices are usually hunched over at their desks — and combats repetitive stress injuries, like carpal tunnel syndrome."
Incorporating Chair Yoga in Daily Life
Despite yoga’s association with meditation and calm, Dooreck said it gives you a lot of energy afterward, plus improves concentration and focus. Chair yoga also offers people another way to move their bodies, said Ansley Davis, a master trainer for YogaSix based in Chicago. While the people she typically sees opting for chair yoga are older adults, those with injuries, and those who have trouble getting up and down from the floor, she’s a fan of the practice for everyone, no matter their age or ability.
The Health Benefits of Chair Yoga
The benefits of a regular yoga practice include increased blood flow, improved sleep, better breathing, and a boost to feelings of well-being, coupled with decreases in blood pressure, depression, anxiety, chronic pain, and inflammation, research has shown.
Starting Your Chair Yoga Practice
Ready to give it a try? Aim for five minutes a day to start. If you feel any pain or discomfort while performing a movement, do not force it and ease up or take a moment to pause before moving on to the next pose. Before beginning any new exercise program, consult your doctor.
Chair Yoga Movements for Beginners
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Joint Warm-Up
Sitting tall on the edge of the seat and facing forward, make circles with your hands and feet together or separately.
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Cat-Cow
This yoga movement involves arching and rounding the spine.
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Side Bends
Put your right hand up in the air and lean to the left, then switch sides.
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Twists
Twist to one side, hold the pose, then switch sides.
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Seated Forward Bend
Great for combating tension in your shoulders.
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Standing Frame
Hold each elbow in the opposite palm, then raise your arms above your head.
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Seated Pose
End your session with slow, deep breaths while being aware of your body. Place your hands over your heart before getting up.
Chair yoga, such as seated twists, is traditional yoga performed while sitting in or using a chair. Regardless of age, it's great for everyone, especially those glued to their desks during the workday.