Chair Yoga for Men Over 60: Safe Chair Yoga Poses For Seniors

Chair yoga is an excellent activity for older adults who have difficulty with mobility and balance, or those who aim to improve their strength while minimizing the risk of injuries. 

Chairs are ideal props that provide stability and reduce the risks of falls, which makes them suitable for beginners and seniors. 

Chair yoga for men over 60 can be performed with the help of a physical therapist or yoga instructor. Along with that, older adults may take advantage of purchasing a chair yoga DVD for seniors, or follow tutorials they find online or in a book. 

Remember one thing: you’re never too old for yoga, especially when considering a chair version of it. Although there’s no cure-all for aging, regular physical activity like chair yoga goes a long way in helping you feel better throughout your daily activities while maintaining a functional range of motion. 

If you’re a male with osteoporosis, osteo- or rheumatoid arthritis, or other health conditions that may impact your ability to participate in an exercise program, consult with your doctor and consider utilizing a certified yoga instructor to ensure a tailored program can be designed for your needs. 

Chair yoga is generally more beginner friendly than traditional yoga. As a result, many will find that chair yoga places less stress on their joints, while allowing them to practice the movements at a gradual and gentle pace.

Today, we will uncover Chair Yoga for Men Over 60: Safe Chair Yoga Poses For Seniors. 

Is yoga good for 60-year-old men?

Generally, chair yoga is beneficial for people of any age and sex. Your age doesn’t have to deprive you of all the benefits yoga can bring. 

Of course, any person may have difficulties with certain poses but they can be modified for their fitness levels. To ensure that you use the best program for your abilities, you need to speak with your physical therapist or a yoga instructor who has experience with older adults. 

Different studies show that yoga practice may be beneficial for mobility, mental health, cellular aging, balance, and prevention of cognitive decline. Yoga practice is also an efficient way to reduce medical costs and promote outcomes for older people, including males (6).

Therefore, among different Workouts At Home For Men, yoga is an excellent choice for most. 

Yoga also helps slow the aging process by improving or maintaining the pliability of muscles and tendons. As you move your joints and muscles through their full range of motion, you enhance the ability of these structures to operate within that range (8).

However, there are a couple of caveats: 

• If you’re a male with joint disease or pain, taking poses to their end range might be uncomfortable and sometimes harmful. Make sure you’re only moving your body through a range of motion that avoids sharp pain. Sharp pain is a clear protective signal to the brain to stop what you’re doing.
• If you have osteoporosis, avoid moves like cat/cow or forward folds because rounding your back may lead you to a higher risk for compression fractures in your spine (8).
• Osteoarthritis might also cause discomfort during certain poses especially those that put stress on your wrists or ankles. Inform your instructor and ask for modifications if desired.

Older adults who worry about their medical condition or injury might take advantage of shorter, more frequent practice rather than longer, occasional sessions. One study showed that participants with osteoporosis who did the same yoga poses for 12 minutes per day five times a week, increased their bone density (4).

Is chair yoga good for men?

Okay, so we have uncovered some benefits of traditional yoga poses for older males, but what about chair yoga for men over 40, 50, 60, or older? Is it as safe and beneficial? 

Briefly stated, yes, it is. 

Multiple studies demonstrate the prolific benefits of chair yoga for older adults. Let’s analyze some of them in a chain fashion. 

Reduced Joint Pain

A study from 2016 of older adults with osteoarthritis (OA) highlighted that performing an 8-week chair yoga program helped them reduce pain in their joints. This effect remained at the 3-month follow-up testing (1).

Reduced Fear of Falls

A small study of older adults the age of 88 years suggests that doing chair yoga for 8 weeks is vital for mobility and decreases the fear of falls among this age group (2). Yet, this study encompasses a low number of participants, so more research is required.

Improved Quality of Life

A systematic review in 2019 found that chair yoga can benefit physical strength and flexibility, as well as mental well-being in older adults (3).

Reduced Low Back Pain

Back pain is so common that not only seniors, but also younger generations face it. Yoga is one of the most effective ways to ease chronic lower back pain and improve the ability to walk and move (5).

Enhanced Strength, Flexibility, and Mobility

Chair yoga for men over 50 may become a great stretching–strengthening exercise for improving overall fitness. A 2016 study has shown its positive impact on mobility, strength, and flexibility, which is especially crucial for seniors (7).

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Does chair yoga work for seniors?

Chair yoga does work for seniors because it’s a low-impact activity that can be modified for various fitness levels. These modifications make chair yoga more accessible and gentle for people with limited mobility or balance. 

Beginner chair yoga for men over 60 puts minimal stress on joints and improves strength and balance. 

Always consult your doctor, physical therapist, or yoga instructor if you are unsure if certain movements or poses are right for you. 

Today we have compiled 10 simple chair yoga exercises you can try at home. All you still need is comfy clothing and a sturdy chair: 

Chair cat-cow

How to perform: 

• Sit up tall on the chair with your feet flat on the floor. Place your hands on your thighs.
• Inhale and arch your spine. Stretch your belly by moving your chest up and roll your shoulders back.
• Slowly, tilt your head back to look up at the ceiling.
• Exhale to round your entire back like a cat and gently tuck your chin.
• Breathe slowly, continuing to alternate between the two positions for several breaths.

Chair spinal twist

How to perform: 

• Sit tall on your chair with your feet flat on the floor. Rest your hands at your sides.
• Place your right hand on the outside of your left thigh just above your knee.
• Exhale slowly rotating your torso to the left. Keep your hips stationary.  Only allow your chest, shoulders, and head to turn.
• Hold for several slow breaths and continue to twist deeper into the pose.
• Return to center.
• Repeat the twist in the opposite direction.

Seated Pigeon Pose

How to perform:

1. Sit upright on the chair with your feet flat on the floor.
2. Bring the left ankle up onto the right thigh, keeping the left knee and ankle aligned.
3. Hold the pose for a few seconds (if you want to stretch more, bend forward from the hips).
4. Repeat on the other side.

Chair eagle

How to perform:

• Sit upright on your chair with your feet on the floor.
• Stretch your arms out in front of your body at shoulder height and bend both elbows to a 90-degree angle.
• Cross your elbows keeping your left elbow on top of your right. Wrap your forearms – rotate your wrists and press your palms together.
• Cross your left leg over your right. Then, wrap your left foot around the back of your right calf.
• Hold for several slow breaths and stretch your back, hips, and shoulders. Deepen the stretch by squeezing your thighs together, and lengthening your fingers toward the ceiling.
• Release, and get to the starting position.
• Switch the cross of your arms and legs, and repeat on the other side.

Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine

Simple Seated Twist

How to perform: 

• Sit on the chair. As you inhale, extend your spine by raising your arms out to your
  sides and up.
• Exhale and gently twist to the left with your upper body. Then lower your arms —your left hand should rest on the top of the chair back and your right hand should rest on your side.
• Look over your left shoulder. Use your grip on the chair to stay in the twist.
• After a few short breaths, release this twist and return to facing the front.
• Repeat on your left side.

Warrior I

How to perform:

1. Sit tall on the chair, take a deep breath. Inhale lifting your arms out to the sides, then raise your hands above your head.
2. Exhale and roll your shoulders away from your ears to let your shoulder blades slide down your back.
3. Settle here and continue taking deep and even breaths.
4. Take at least 5 deep breaths before you let your arms gently float back to your sides.

Chair warrior 2

How to perform: 

• Sit on the edge of your chair with your feet flat on the floor.
• Step your left foot out to the left by pointing your toes to the left side, and keep your foot flat. Ensure your knee is bent and aligned with your toes.
• Move your right leg out to the opposite side, stretching your leg long. Turn your right toes slightly toward the left.
• Inhale and extend your arms out to your sides. Have your hips and shoulders face forward. Rotate your trunk and head to the left. Hold this pose and breathe slowly for several seconds.
• Keep both feet flat, your arms and legs engaged and your spine erect.
• Return to the center and switch sides.

Chair horse pose

How to perform: 

• Sit tall in your chair and open your legs wide. Bend your knees and place your feet flat on the floor.
• Lean slightly forward, and place your palms on your thighs.
• With your hands, push your knees farther apart until you feel the stretch in your groin.
• Exhale, pressing your palms into your thighs to twist your torso to the left.
• Inhale and get back to the center.
• Exhale and switch sides.
• Continue to move back and forth with your breath for several seconds.

Chair King Arthur’s pose

How to perform: 

• Sit upright in your chair facing forward, with your feet flat on the floor.
• Slide your hips forward so that your tailbone is in the middle of the seat.
• Grasp your left ankle with your left hand. Lift your ankle toward your hip, while dropping your knee toward the ground.
• Breathe deeply as you gently stretch the front of your thigh.
• Hold for several breaths, then release the foot.
• Come back to your original position and switch sides.

Chair forward fold

How to perform: 

• Sit upright with your feet flat.
• Inhale and bring your arms up over your head.
• Exhale and fold forward. When you bend, keep your spine straight, and move from your hips rather than rounding your back.
• Come down as far as you can without putting extra pressure on your lower back. Rest your fingers on the floor and allow your head and neck to relax.
• Hold for several breaths.
• Then, slowly curl your spine up to your starting position.

How often should a 60-year-old do yoga?

While there are no universally established guidelines for the frequency of chair yoga practice among seniors, engaging in this activity at least twice weekly will be a nice catalyst to the benefits outlined previously. The appropriate frequency, however, is highly individualized. Some seniors may find it beneficial to practice chair yoga more often, while others may need to limit their sessions to once or twice per week for optimal results.

For a tailored and effective chair yoga regimen, it is advisable to consult with a certified yoga instructor or a physical therapist. Starting with a structured approach, such as the 28-Day Chair Yoga For Seniors, can foster consistency and gradual improvement.

Adhering to a well-designed plan and executing the movements correctly will facilitate the seamless incorporation of chair yoga into your regular fitness routine.

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FAQs

• What is the best exercise for a 60-year-old man?

The best exercise for a 60-year-old man involves a physical activity suitable for his fitness levels, health conditions, and goals. There is not one singular “best exercise” for everyone, and the answer to this question needs to be determined on an individual basis. 

• What is the best type of yoga for people over 60?

Chair yoga is one of the best yoga variations for people over 60. The sturdy chair used in this type of yoga perpetuates safer and easier movements for older people and yoga newbies. Additionally, chair yoga offers an array of health benefits that prove its effectiveness. 

• Is yoga good for 65-year-old men?

Yes, yoga may be a great option for a 65-year-old man. Yet, this depends on the man’s goals and current health. Before starting a new exercise program of any kind (including chair yoga), consult your doctor.

• Is it too late to start yoga at 60?

Of course not; it’s never too late to start yoga! If you need help getting started, talk to a physical therapist or a yoga professional to receive guidance based on your needs and current health conditions. 

The Bottom Line

The best chair yoga for men over 60 is the one performed under the supervision of a professional trainer or after consultation with a physician or physical therapist. However, if you’re an older man in good health, you may initiate your yoga journey from the comfort of your home. 

Today you’ve unraveled chair yoga for men over 60: safe chair yoga poses for seniors. We have highlighted 10 accessible poses to try on your own. 

Chair yoga is a milder form of yoga that suits seniors and beginners perfectly. It boasts a wide range of possible health benefits from reduced joint pain to enhanced life quality. 

There are no acute guidelines on the frequency of chair yoga sessions but doing it at least twice per week is a good start.