Offering a low-impact workout: Low-impact exercise is easier on the body and aging joints and muscles. Keep your neck long and your core muscles contracted.Ĭhair yoga is a safe and accessible version of traditional yoga for older adults and anyone with mobility challenges. Raise your arms parallel to the floor again and breathe for several rounds.įrom Chair Warrior 2, with your arms outstretched, inhale and tilt your left arm down and your right arm up, getting a side stretch through the torso. Keep both legs engaged and your spine erect. Keep your back foot as flat as you can and align it perpendicularly with your left foot. To deepen the stretch, grasp the chair seat between your legs and extend your right leg so that your inner thigh rests on the seat. You can stay here, continuing to breathe slowly for several rounds. Inhale and extend your arms out to the side and parallel to the floor. Then, open your right leg out to the side. Keep your left foot flat on the floor with your knee aligned over it. Stay here or fold at the hip crease to deepen the stretch. Keep your foot flexed and allow your right knee to open out to the side as far as is comfortable. Place your right foot on your left thigh just above the knee. Sit with your spine erect and your feet flat. Then, slowly curl your spine up vertebrae by vertebrae to your starting position. Rest your fingers on the floor or your shins, and allow your head and neck to relax. Inhale and bring your arms up over your head parallel to each other.Įxhale as you fold forward, keeping your spine straight and bending at the hips rather than rounding the back.Ĭome down as far as you can without any low back pain. Switch the cross of your arms and legs and repeat on the other side. ![]() Release and come back to the starting position. Squeeze your thighs together and lengthen your fingers toward the ceiling to deepen the stretch. If this is too much, you can grab opposite shoulders.Ĭross your right leg over your left and wrap your right foot around the back of your left calf, or as far as you can. Bend your elbows to 90 degrees and wrap your forearms, so your palms press together. Then, cross them in front of you, bringing your right arm on top of your left. Sit tall with your feet flat on the floor. Then, repeat the twist in the opposite direction. Hold here for several slow breaths continuing to twist deeper into the pose. Allow your chest, shoulders, and head to turn, but keep your hips stationary. Put your left hand on the outside of your right thigh just above your knee.Įxhale and slowly rotate your torso to the right. Sit with your spine erect and your feet flat on the floor. Gently tilt your head back to look up at the ceiling (if that is OK for your neck).Įxhale as you reverse the position, rounding your spine, rolling your shoulders forward, and bringing your chin towards your chest.Ĭontinue to alternate between the two positions as you inhale and exhale slowly for several rounds. Inhale and arch your spine, draw your belly forward and chest up, and roll your shoulders back. ![]() Place your hands on your thighs just above your knees. Sit with your feet flat on the floor and your spine erect. Remember to talk to your healthcare provider first and stick with postures that are right for your body and ability in the present moment. You can combine those with the following seated poses that fully support your body. If you are able to stand, you can use a chair for support during standing yoga poses. ![]() While traditional yoga combines standing and seated poses, chair yoga helps make the poses more accessible. What are the best chair yoga poses for seniors? ![]() Fortunately, you can perform many yoga poses using a chair for support and reap just as many benefits. That's good news, especially as the global population continues to age.īut 35% of adults over 70 experience mobility issues that can make a traditional yoga practice out of reach. Physical activity lowers your risk of disease, lessens pain, improves mood, and enhances cognitive function.Īs a low-impact activity that combines strengthening and stretching movements with breathing exercises, yoga is an effective and accessible exercise for people of all ages. Staying active as you get older has many benefits for your body and mind.
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