A piece of advice that is given to every mature adult is to exercise regularly. Exercise helps with one’s overall well-being and slows down the process of aging for many. However, for people with mobility issues, the selection of exercises that they can do is limited. Chair yoga is a great alternative to the typical exercises as it helps mature people improve their mobility and balance while strengthening their muscles to reduce the chances of falls. Being a low-impact exercise, chair yoga is perfect for people with joint problems such as arthritis as it reduces inflammation and pain in the joints. Here are some chair yoga poses for your loved ones and you to try!
Cat-Cow Pose
This pose helps to relieve back pain while working on one’s mobility. You first start seated in a chair comfortable for you with your feet flat on the floor and hands at your sides. As you exhale, slowly round your back and try to drop back toward your tailbone, feeling your hips sink deeper into the seat and your shoulders forward and head dropping. Hold this pose for a few seconds. As you inhale, lengthen your spine and bring your weight forward towards your legs. Push your belly forward, bringing your chest out, and extend your spine all the way, with your gaze at the ceiling wall in front of you. Repeat this a few times and you are done!
Eagle Pose
Position your right ankle over your left and raise your arms to your side, crossing the left arm over your right. Bend your elbows and bring your palms together (the back of the hands is okay too). Hold this pose for a few breathes and untangle your arms, raising them in the air softly as you bring them back down to your sides. Repeat this movement three times to loosen your muscles.
Pigeon Pose
This pose helps with posture and releases tension at the hips and lower back. Bring your right ankle over your left knee with the right foot flexed and your right hand under your right knee. As you exhale, bend your back forward (head relaxed) until you feel a stretch at your right leg and back. Hold for a few breaths and relieve yourself from the position on the inhale, repeating two to three times.
Side Angle Pose
This is a more advanced pose, so only try it if you are ready! Sit sideways and have your right butt and thigh on the chair with your foot directly below the knee while the left leg is at a 90-degree angle (not on the chair). Turn your hips to face forward with your right leg sideways and with your arms raised to the side, lengthen your spine over your right leg directly. Place your right elbow on the corresponding thigh and raise your left arm about the head pointing towards the ceiling of the right leg. Hold for a few breaths and repeat on the left, doing three to four sets.
