Chair Yoga at Morada Southridge: Gentle Movement, Real Benefits

Chair yoga involves modified poses from traditional yoga, so it's more accessible and safe. Exercises include seated mountain pose, seated cat-cow stretch, seated forward fold, seated spinal twist, seated pigeon pose, and seated side stretch.

According to the CDC, 24.3% of Americans 65 and older are in fair or poor health. This can make it more difficult to meet the minimum recommendations for physical activity, which can then lead to even worse health.

You may feel like you're trapped in an endless cycle, but don't lose hope. Fortunately, there are exercises for seniors in Oklahoma City, OK, that can get you out of that loop and improve your health and fitness levels.

For example, there's chair yoga, which you'll often see for wellness in aging. What is this practice, and how can you do it?

What's Chair Yoga?

Chair yoga is a variation on traditional yoga; as the name implies, it involves a chair, rather than the floor. This makes it more accessible, as you perform the exercises while sitting or using a chair for support.

In this form of exercise, movement for older adults is much easier, as classic yoga poses are modified to be easier. Sessions are typically short (15-30 minutes) and can be done almost anywhere, so it's a great way to get in shape for older adults.

In addition, chair yoga can be combined with deep breathing and mindfulness. Since it improves both physical and mental well-being, it's a solid pick for beating the winter blues.

Does Chair Yoga Really Work?

Yes, chair yoga definitely works, especially for seniors who want to maintain the following without the physical strain of traditional floor yoga:

• Flexibility
• Strength
• Balance
• Overall well-being

These exercises are good for low-impact fitness too, so older adults don't have to worry about overexertion while maintaining their health. When done regularly, chair yoga is safe and effective.

Chair Yoga Exercises to Try

Assisted living exercise programs often utilize several chair yoga poses. This ensures that residents get the best workouts possible.

Here are our top picks that you can easily learn on your own. For all of them, start by sitting up tall on the chair with your feet flat on the floor.

Seated Mountain Pose (Tadasana)

This pose can help you improve your posture, balance, and body awareness. So it's excellent for those who spend long periods sitting.

Steps:

1. Relax your shoulders and place your hands on your thighs or beside you.
2. Engage your core a little and lengthen your spine.
3. Inhale deeply through your nose.
4. Exhale slowly and release any tension in your shoulders and neck.

Seated Cat-Cow Stretch (Marjaryasana-Bitilasana)

This exercise can increase flexibility in your spine and relieve back or neck stiffness.

Steps:

1. Place your hands on your knees.
2. Inhale as you arch your spine gently, lifting your chest and looking slightly upward (cow pose).
3. Exhale as you round your spine, bring your chin toward your chest, and pull your belly button in (cat pose).
4. Continue this slowly for 5-8 breaths.

Seated Forward Fold (Uttanasana)

If you want to calm your mind while stretching your back, shoulders, and hamstrings, then this is the exercise for you.

Steps:

1. Inhale deeply, lengthening your spine.
2. Exhale and hinge forward at the hips while letting your arms dangle or rest on your legs.
3. Let your head and neck relax completely.
4. Hold for 3-5 breaths, then slowly roll up to a seated position.

Seated Spinal Twist (Ardha Matsyendrasana)

The seated spinal twist can help increase spinal flexibility and support healthy digestion.

Steps:

1. Put your right hand on the back of the chair and your left hand on your right thigh.
2. Inhale and lengthen your spine.
3. Exhale and gently twist your torso to the right while keeping your shoulders relaxed.
4. Hold for 3-5 breaths, then return to the center, and switch sides.

Seated Pigeon Pose (Eka Pada Rajakapotasana Variation)

This pose opens your hips and stretches your glutes and lower back.

Steps:

1. Cross your right ankle over your left knee.
2. Flex your right foot gently while keeping your spine straight.
3. Lean forward slightly to deepen the stretch, if possible.
4. Hold for 20-30 seconds, then switch legs.

Seated Side Stretch (Parsva Urdhva Hastana)

You'll stretch the sides of your torso and improve your breathing capacity with this exercise.

Steps:

1. Inhale as you raise your right arm overhead.
2. Exhale as you gently lean to the left (the right side of your body should feel stretched).
3. Hold for 2-3 breaths, return to the center, and repeat on the other side.

Frequently Asked Questions

Is Chair Yoga Better Than Walking?

Both chair yoga and walking have valuable health benefits, and neither is "better" than the other. Instead, you should look at what your goals and physical abilities are.

Chair yoga may be better for you if you have mobility issues, and you want to focus on strength-building and flexibility. It's also good if you want to incorporate mindfulness and breathing into your routine.

Otherwise, walking is better suited for you if you want to boost cardiovascular endurance and bone strength. It's also the better option if you prefer outdoor activity and want to explore nature! You can also incorporate mindfulness into walking.

Ideally, you should combine the two senior wellness activities. They tackle various areas of health for a holistic approach.

Does Chair Yoga Lose Belly Fat?

Chair yoga can help you reduce belly fat over time since it burns calories and improves muscle tone. However, it won't lead to rapid weight loss; for that, you'll want high-intensity workouts.

How Long Does It Take to See Results From Chair Yoga?

Most seniors start noticing results within 4 to 6 weeks of consistent practice. This means you'd typically do sessions two to three times per week.

The keyword here is "consistent." Even if you only do 10 to 20 minutes a day of chair yoga, you'll get significant benefits.

Add Chair Yoga to Your Fitness Routine

Chair yoga is a highly accessible type of exercise. So whether you're an active senior or one with limited mobility, it's easy to add to your fitness routine. If you're consistent, then you'll see noticeable results in time!

To get more information about assisted living in Oklahoma City, OK, get in touch with us now. Morada Southridge has senior-specific fitness equipment and expert-led classes to help our residents stay fit in a safe and comfortable manner.