Lift your right leg and cross it over your left thigh. (Photo: Andrew Clark Clothing: Calia) Gomukhasana (Cow Face Pose)įrom Mountain Pose, bring your feet and legs together. When you are ready, release your hands and unwind to return to Tadasana. Breathe in this pose, gently deepening your twist if that feels comfortable for you on each exhalation. Bring your left hand to the outside of your right thigh for gentle leverage, and reach your right arm back and hold the back of the chair for stability. On an exhalation, twist to the right, keeping your hip points facing forward and turning from your waist and shoulders. Clothing: Calia) Bharadvajasana I (Bharadvaja’s Twist)īegin in Mountain Pose, sitting toward the front edge of your seat. On an exhale, move in the opposite direction, arching your back, lifting your chest and face up toward the ceiling. Exhale as you draw your navel toward your back, tuck your tailbone, and draw your head and shoulders forward to create a deep curve in your back.
You can also practice Marjaryasana ( Cat) and Bitilasana ( Cow) from this position. Look forward, keeping your chin parallel to the floor and some space at the back of your neck. Allow your shoulders to relax away from your ears. Reach the crown of your head toward the ceiling to lengthen your spine. Set your feet and knees hip-width apart, and place your hands on your thighs or allow them to fall down by your sides. The goal of Mountain Pose is strong, upright posture. Clothing: Calia) Tadasana (Mountain Pose with Cat/Cow)
A folding chair or other sturdy chair with a low, open back will allow you to use the back and legs of the chair to help you get into the pose. People who have an injury or condition that won’t let them stand or who may not be able to get down to (or up from) the floor, may choose to practice common yoga poses while seated in a chair. Below are suggestions for poses that might appeal to seniors or anyone who wants to practice with a chair for support. The good news is that there are almost infinite possibilities for adapting your asana practice to suit your needs. You may want to avoid bearing weight on injured knees or arthritic joints. For example, hypertension or glaucoma may preclude forward bending poses. Don’t be shy about experimenting with different ways to approach yoga poses depending on your particular needs. Remember that each person’s body develops differently over time, and we all bring in different health concerns and physical conditions. It’s an adaptable way to practice that allows you to reach your particular goals and abilities. Anyone can practice with a chair–either sitting down or using the chair for support in standing poses-and the practice can range from relatively easy going to downright sweaty. That’s where props, including chairs, can help.Ĭhair yoga is not necessarily synonymous with yoga for seniors. The key for seniors, especially those who are new to yoga, is to find ways to practice that allow them to feel stable and supported throughout the practice. Fortunately, yoga is known for its ability to help improve muscle tone, flexibility, coordination, and balance. Maintaining balance, strength, and mobilityĪs we get older, we naturally lose strength and flexibility, which can in turn affect our sense of stability and balance, according to the Mayo Clinic.
But our practice might need to continue to evolve as we mature. That’s not to say that we should give up yoga when we get our AARP card. “Yoga participants aged 65 years and older have a greater rate of injury when compared with other age groups,” according to Krucoff, author of Relax into Yoga for Seniors. While health care providers often recommend it as a gentle exercise option, yoga practice does come with caveats. Others are new to yoga, urged to take up the practice because of its well-researched health benefits for hypertension, osteoporosis, arthritis, hormonal changes, and other conditions that tend to impact seniors.
In fact, many seniors continue to practice well into their 60s, 70s and beyond. “More than a third of Americans who practice yoga are age 50 and older,” according to research by yoga therapist Carol Krucoff.
#CHAIR YOGA FOR SENIORS FULL#
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