Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Many people all over the world find themselves living a sedentary lifestyle. Although this is the case for people at age, it becomes more common as we get older and no longer have the mobility we used to have. If you’re one of the millions of people who spends hours a day in your armchair yet wishes to regain mobility and improve your health, use that comfy piece of furniture as your workout companion!
Armchair yoga offers a gentle and accessible way to improve flexibility, strength, and mental clarity. In this article, we’ll explore the benefits of armchair yoga and show you how to seamlessly incorporate it into your daily routine.
We often think of yoga as exercise that has to be performed on a mat. However, yoga is just as much of a mind exercise, focusing on skills like breathing, regulating your emotions, and self-care. This means that you can perform it anywhere, even in a chair.
Breathing is an important part of yoga. When yoga beginners are learning to control their breathing, they tend to do better at controlling their bodies. Chair yoga is a good starting point for beginners, as they must perform gentle movements, so controlling breaths becomes easier.
Apart from this, chair yoga is quite accessible for people of all fitness levels. It is especially suitable for individuals who suffer from joint or back pain, have difficulty balancing, and have limited range of motion. For people with mobility limitations, chair yoga can provide an excellent catalyst to incorporating more activity into your day, which may progress to the inclusion of other forms of exercise into your routine.
A small 2023 study of 35 older women in community care indicated that doing chair yoga for 12 weeks may improve strength and function in older adults with knee osteoarthritis (OA) (4).. However, since the study was small, more research will be needed to support this.
Armchair yoga, as the name suggests, sounds quite comfortable as you perform it while being seated in a comfortable and supportive chair. The movements are usually low-impact, making them suitable for adults who want to reduce their dependency (5). You can find gentle chair yoga programs for beginners and seniors and include them in your routine if you have wanted to incorporate physical activity into your life but struggled to know where to start.
For those with flexibility and mobility deficits, research also suggests that doing yoga regularly can help older people stay flexible and slow down the stiffness that comes with age (8).
Beyond just the physical benefits, armchair yoga can improve your psychological well-being. Yoga can help people feel less stressed and anxious (7). It can make people happier and improve sleep quality.
These benefits might be especially important for people who can’t do other types of exercise. Office workers, in particular, can benefit from office chair yoga. It can help them stay active, fresh, and more focused.
More and more people are working from home these days, often spending hours sitting at their computers. This change in work style, which started for many during the pandemic, can lead to weight gain. A study by the American Psychological Association found that 42% of people who worked from home beginning during the pandemic gained an average of 29 pounds in the first year (6).
If you are a busy bee concerned about your health, armchair yoga is a great place to begin your fitness journey. It provides a gentle and gradual trail into the fitness world that can get you some initial health gains with very low impact. Once you have mastered the basic exercises and trained your body to move, you can advance to other exercises (if your physical health allows).
<strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=https://quiz.betterme.world/first-page-generated-gender?flow=2160&utm_source=Blog&utm_medium=Blog&utm_campaign=armchair_yoga>Start using our app </a>and you will see good results in a short time.</strong>
The following are some armchair yoga poses to get you started:
The seated forward bend engages your lower back muscles and improves circulation (1). It can also encourage mindfulness, contributing to a holistic weight management approach. To perform a seated forward bend, you have to:
A seated mountain pose engages your core muscles and promotes upright posture (3). Here is how you can perform this exercise:
Another movement that you can include in your chair yoga for beginners routine is the seated leg lifts. It engages your quadriceps and lower leg muscles, which helps to amplify the caloric burn and improve your overall metabolic activity (2). You can perform this exercise by following these steps:
These three exercises are just a tiny sample of the endless variations of poses and movements that can be performed in chair yoga. Keep in mind that if weight loss is your primary goal, the caloric expenditure during chair yoga is typically quite low, and a well-balanced calorie deficit diet, along with regular daily movement is much more pivotal to weight loss.
Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine
Chair yoga covers some gentle exercises you can perform without leaving your seat. The poses in traditional yoga are modified so they can be performed on a chair. You can look for armchair yoga for beginners or chair yoga for seniors to discover some light yet effective exercises you can perform while seated.
Here are some basic principles of chair yoga:
Even though armchair or simply chair yoga is promoted as an ideal practice for those who have difficulty performing yoga on a mat, anyone can benefit from this gentle form of exercise. You can look for chair yoga for men or women, and you will find more or less the same exercises. It is your form and consistency that makes the whole difference.
If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
Yes, chair yoga is considered quite safe as it involves gentle movements and breathing exercises. Still, it is important that you follow the direction of a qualified instructor who can teach you the correct form, pacing, and sequencing while performing the exercises. This may be either through a virtual instructor-led course or in-person, for those who prefer 1-on-1 instruction. As always, consult with your doctor before beginning any new exercise program.
There are also some very effective chair yoga apps that provide detailed instructions on how to perform the exercises. For best results, make sure you have your space setup with the following:
Remember, there is no rush in yoga. The key is to pay attention to the signals from your body. If a pose doesn’t feel right, you should skip or modify it.
Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga
You can burn about 100 to 300 calories in a 30-minute yoga session. The exact amount depends on what type of yoga you do, how much you weigh, and how hard you work. Chair yoga is a gentle form of exercise that can be safely performed every day for most, but you need to listen to your body and allow it to recover as needed. This is especially important as you’re just getting started and may experience more muscle soreness than expected until your body gets stronger. Starting out three days per week is typically advised for beginners Yes, chair yoga can help you get in shape, but it won’t single-handedly allow you to lose the weight you plan to shed. If your goal is weight loss, you should include other forms of activity into your day and create a diet plan that helps achieve the desired goals. There are many benefits of chair yoga. Five of these are: Accessible for all Chair yoga, like any other form of exercise, is just a small piece of a much larger puzzle for weight loss. If your primary goal is to lose weight and body fat, getting your diet on track is the most important factor. If you are not eating a well-balanced calorie deficit diet, you will not lose belly fat. Exercise helps accelerate the process by burning extra calories, increasing muscle mass, and improving basal metabolic rate, but it will not provide any weight loss without a diet that supports it. A 28-day chair yoga program is a comprehensive approach specially curated for seniors. It helps to enhance their balance, flexibility, and strength over a period of 28 days.FAQs
How many calories does 30 minutes of chair yoga burn?
Is it OK to do chair yoga every day?
Can you get in shape with chair yoga?
What are the five benefits of chair yoga?
Does chair yoga reduce belly fat?
What is 28-day chair yoga?
Armchair yoga is a variation of chair yoga that brings the same benefits. Although it is generally advised to use a chair without arms, you can initiate your yoga practice with an armchair as a beginner and progress as you feel comfortable. Gradually, you can start practicing on a regular chair or even move to the mat if your physical health allows. Performing yoga on a regular basis can produce significant health benefits, both physically and mentally.
But the question is, are you willing to adopt the practice regularly?
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.