I had two friends involved in accidents this past month, and both terribly disappointed that they were not going to be able to attend yoga practice for some time. One with a knee injury and the other a fractured finger. The first thing that came to mind was ‘chair yoga’. I had heard about it but never done it. So, here I was presented with two friends who desperately wanted to move their bodies but if they were going to do so, needed to avoid all weight-bearing on hands as well as legs.

So, here we go… some insights on chair yoga, what it is, how it can help and where to find resources. I might also look into making some chair yoga classes in time so watch this space.

What is it?

Chair Yoga, it is exactly as it implies yoga performed while sitting in a chair or using a chair for balance. As one limits the use of legs and hands, there is an increased emphasis on use of breath and mind-body connection.

How does it work?

• A Chair > It may sound obvious, but we start by finding a chair (or any place that allows us to sit up straight). As long as it is sturdy without wheels (or wheels locked) and allows you to sit forward to encourage good posture.

• A Guide > Then, to help you get started it is helpful to find a guide to lead you through your practice. This could be via an online channel, either on-demand or joining a live class; or you may have someone come to your home or go to a studio to practice face to face. There may also be a guidance sheet or book that you can use to inform your practice.

• A Regular Time Slot > Like most things, it takes time for new activities to settle into our bodies and for us to see the results from our investment, So, it’s a good idea to look ahead at your week and schedule in regular time slots reserved for your practice. I find if things are not scheduled, they are unlikely to happen.

What are the benefits?

Benefits of chair yoga include improved blood circulation, balance, flexibility and strength. It also helps to improve one’s posture and relieve joint and muscle stiffness.

• As breathing and mindfulness exercises are easily incorporated into a chair yoga practice. The benefits of these activities can also be obtained including reduced stress and anxiety, improved focus, mood regulation and helping to calm our nervous systems.  

• In general, by being proactive in undertaking a regular practice that incorporates breath, mind and body exercises such as chair yoga (or yoga in general), promotes a sense of empowerment and can improve our overall mental health and well-being. 

In fact, results from a Harvard Medical School study showed that among older adults with osteoarthritis in the lower body (i.e. knees & hips), who engaged in chair yoga exercises for 45 minutes twice a week for eight weeks experienced less pain and fatigue, compared to participating in a health education program. Another small study found adults with knee osteoarthritis were better able to carry out their daily activities after a 12-week chair yoga program.

Where to next?

Below are a few online resources which you may find helpful. Another idea might be to work through a favorite yoga sequence just making adjustments needed to do so from the floor or from a chair. In addition, you could always make enquiries with your local yoga studio or sports physiotherapy centre whether they offer at home or in studio classes.

• YouTube: Chair Yoga for Beginners: Boost Energy & Health in Just 10 Minutes! | Saurabh Bothra Yoga

• YouTube: 15 Min Chair Yoga (Level 1) | Suitable for beginners, seniors and those with an ankle injury

• YouTube: 5 min SEATED STRETCH - quick chair yoga work break for beginners

• YouTube: Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow

• Info sheet: Chair Yoga Exercises for beginners Free PDF

** As you know I LOVE breath, music and movement integration, so I might have to create some chair flows for us to play together and feel the flow (even though chair bound/floor). What a challenge I have now set. Watch this space. 😊

>>UPDATE: You can now find music inspired chair yoga by LankaLivingandYoga HERE: https://youtube.com/playlist?list=PLqZyxPaYj40aHNQa8T0dF2wLDO7yEjTJT&si=NUa35ypqiuFEGK9j <<

Take Away

Remember life is in chapters, and with every chapter there will be ups, downs and merry-go-rounds, so stay positive and remember the great quote from Dr Seuss: "You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose". Enjoy exploring all the possibilities and freedom that chair yoga can bring.

#sharingiscaringandcaringisfun.