After turning 50, it is crucial to make lifestyle adjustments to maintain good health. Metabolism tends to slow down with age, emphasizing the importance of modifying diet and incorporating a consistent exercise routine. However, there is no need to worry as we provide valuable support. For individuals over 50, we offer a selection of essential chair yoga exercises recommended by trainers, along with an explanation of their significance.
“You can reap the benefits of doing yoga on a mat from just the chair,” says Tamara Teragawa, ERYT-500 and master trainer for YogaSix. “Things like improved mobility, balance, strength, breathwork, better sleep, lifted spirits, and more can all be done from the chair. It makes yoga even more accessible to those 50 years of age and older by offering the support of the chair and making this practice even lower impact.”
Chair yoga is essentially a gentler version of yoga that delivers all the amazing benefits of the practice. Maintaining your breath, strength, and balance as you age is crucial to continue seamlessly performing everyday tasks without getting fatigued or injured.
“Being able to move from one pose to the next helps with balance to decrease the chances of falling, which tends to be one of the leading causes of injuries and deaths in seniors,” explains Teragawa. “All of the benefits one receives from chair yoga can significantly contribute to an improved quality of life.”
1. Seated Cat/Cow
- Start seated on the chair with your hands on your thighs.
- Be forward enough on the chair so your feet touch the ground.
- Sit tall, keep a neutral spine, and activate your abs.
- Breathe in, lift your chest, and pull your shoulders down and toward each other.
- Breathe out, grab onto the backs of your thighs, and round your spine.
- Perform this exercise for 3 to 5 rounds of breath.
2. Seated Mountain with Spinal Rotations
- Start seated on a chair with your feet on the floor.
- Breathe in and reach both arms overhead.
- Breathe out and rotate your torso to the left.
- Position your right hand on your left thigh and your back hand on the back of the chair.
- Breathe in, come back to the center, and stretch your arms overhead.
- Repeat on the other side.
- Complete this exercise for 3 to 5 rounds of breath.
3. Seated Warrior II to Reverse Warrior
- Begin seated facing to your right.
- Grab onto the back of the chair with your right hand for support.
- Keep your hips facing the front edge of your chair, and bend your right leg to position your foot on the ground before you.
- Extend your left leg past the left side of your chair.
- Reach your arms out wide and look over your right hand.
- Breathe in, bring your left hand to your left leg, and extend your right arm up and back.
- Breathe out and stretch your arms out to the start position.
- Repeat the exercise for 3 to 5 rounds of breath.
4. Seated Goddess Squat
- Start seated with one leg positioned on each side of the chair.
- Face the back of the chair for added support, or face away so your back rests against the chair.
- Sit tall and engage your glutes.
- Remain in the seated position as you focus on externally rotating your hips and contracting your abs.
- Repeat for 5 to 10 breaths. Rest, then begin again to complete 3 sets in total.
5. Seated Marches
- Start seated with your feet on the ground and your back away from the back of the seat.
- Sit tall and engage your abs.
- Begin slowly marching your feet, alternating between bringing your left then right leg up to your chest.
- Perform the exercise for 30 seconds to a minute. Take a short break, and continue to complete 3 sets in total.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions
Why should I practice chair yoga exercises after 50?
Chair yoga exercises are gentle and low-impact, making them suitable for individuals over 50 who may have mobility issues or joint pain. These exercises can help improve flexibility, strength, and balance, as well as reduce stress and increase relaxation.
Are chair yoga exercises safe for seniors?
Yes, chair yoga exercises are generally safe for seniors, as long as they are done correctly and with proper form. It is recommended to consult with a healthcare provider before starting any new exercise routine, especially if you have any existing health conditions.
How often should I do chair yoga exercises?
It is beneficial to practice chair yoga exercises daily, especially for seniors over 50, to maintain and improve mobility, flexibility, and overall well-being. Consistency is key in reaping the full benefits of these exercises.
Can chair yoga exercises help with joint pain?
Yes, chair yoga exercises can help alleviate joint pain by gently stretching and strengthening the muscles around the joints. The movements in chair yoga can also help improve circulation, which may reduce inflammation in the joints over time.
Do I need any special equipment for chair yoga exercises?
All you need for chair yoga exercises is a sturdy chair without wheels. It is also beneficial to wear comfortable clothing that allows for ease of movement. Some individuals may choose to use yoga blocks or straps for certain poses, but they are not necessary for a basic chair yoga practice.
