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Chair Yoga for seniors is an outstanding way to stretch and loosen painful muscles, improve circulation, and reduce stress. Chair Yoga for seniors also decreases anxiety, protects joints, and helps lower BP, builds strength and helps to improve balance.
Table of Contents
What is Chair Yoga For Seniors?
Chair yoga for seniors is a way to get great health benefits. Remaining seated means even the frail seniors or individuals who are not flexible can practice this yoga safely.
Source:- https://stonehousediaries . com/yoga-2/chair-yoga-certification/
Janu Sirsasana on Chair (Single-Leg Stretch)
- At first, sit up on a chair
- Stretch the right leg outside
- Rest the heel on the ground
- Point up your toes— the nearer you are sitting to the edge, the straighter the leg can get
- Check your support before bending forward
- Rest your both hands on the outstretched leg
- Inhaling, rise up over the spine, and exhaling, start bending over the right leg, move the hands down the leg
- Stretch as much as you can do without forcing and feeling supported by both the hands & by the chair
- If you are able to stretch and reach on the leg (lower part), consider holding your ankle or back of the calf
- Inhale & exhale gently as well as steadily for 5 times, slowly going deeper every time
- Then release the posture by inhaling to rise up
- Repeat this posture with the left leg
- Do it at least for 10 times
NOTE:
Be assured you are still on your chair adequate enough that you will not slide off the chair.
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Marjariasana on Chair (Seated Cat-Cow Pose)
- At first, sit up on a chair
- Place your knees at a 90° angle with your feet on the ground
- Now place the hands on the knees and keep the fingers pointed to each other
- Press the hands & arch the back using the entire spine while you breathe
- This means the face will place toward the heavens and should feel like you are pressing the butt out behind
- Again while inhaling, twist your shoulders frontward and then pull the bellybutton headed for the spine, dropping the chin near the chest & pushing to the knees with the hands
- Exhaling, reverse your motion, pulling the chest through the arms & arching the spine again, this way press down the legs, in place of toward the knees
- Do it repeatedly and slowly, on counting 3-5 times
NOTE:
Doing the Marjariasana helps stretching your lower back muscles and also helps in working the core muscles & keeping your spine healthy
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Garudasana on Chair (Eagle Pose)
- At first, sit up on a chair
- Taking a deep breath, stretch the arms out to the sides
- Now exhaling, bring the arms in the front side, swinging the right arm under the left and this way grab the shoulders with your opposite hands as if you are hugging yourself
- If you are flexible enough then you can discharge the grip as well as continue covering the forearms around until the right fingers placed relaxing in the left palm
- Now while you inhale, lift the elbows one or two inches higher
- Then while you exhale, take the shoulders down and relax them away from the ears
- Now take some breaths and repeat that elbow lift & shoulder move if you like it.
NOTE:
This posture relaxes the upper back & shoulders as it steadies as well as flexes the shoulder joint.
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Virabhadrasana II On Chair (Warrior II)
- At first, sit up on a chair
- Take a deep breath
- Inhaling, lift the arms out to your sides, and then raise the hands up to reach the head
- Tie the fingers together, and keep the pointer fingers & thumbs out, so that you can point directly at the ceiling over the head
- Exhaling, move the shoulders away from the ears, let the shoulder slide down the back
- This will involve your shoulder muscles that clench the shoulder joint
- Carry on taking even and deep breaths and settle for some time
- Take at least 5 even and deep breaths
- Then release your grasped hands while you exhale as well as let the arms slowly float back to the sides
NOTE:
This pose comes with a huge number of health benefits. So, practice this asana regularly to lead a healthy life.
Source:- https:// www . purewow . com/wellness/chair-yoga-poses
Neck & chest stretch
- At first, sit up on a chair
- Sitting up straight place your feet flat on the ground
- Bring the head to rest it on the hands, keep the fingers intertwined, and the thumbs moving by the ears & down the neck
- Now ease the head back in the hands, turning the face in the direction of the ceiling
- Deeply inhale
- Then exhaling, ease the left elbow so that it points toward the floor, and the right elbow in the direction of the ceiling
- Thus it will stretch the neck in a well-supported manner
- Take at least two deep breaths & ease yourself to take your spine upright
- Then repeat with another side
- Do this at least 3 times every side.
NOTE:
This chair yoga for seniors stretches the scapulae & trapezius muscles in the neck.
