Do chair yoga poses for balance really work? Balance becomes tricky as you age, and the risk of falling or injuring yourself increases every year. You desperately need balancing exercises you can do without adding to your risks, or you simply want to start yoga as a beginner.
Fortunately, our chair yoga poses for balance guide will offer the answers you need. Chair yoga can improve more than just your balance and it can be a far safer option for seniors or those who are recovering from injuries than a traditional yoga workout. Let’s show you the top chair yoga poses for balance.
Chair yoga poses for balance are genuine and you may benefit from the following while doing some balancing poses on a chair:
Let’s now dive deeper into the facts and best chair yoga poses for balance.
An early systematic review by Johns Hopkins University found yoga could improve balance (2). However, researchers noted that poor study design and quality may have obscured the results. Fortunately, some later studies have confirmed that yoga may improve balance.
One small Brazilian study found that five months of hatha yoga significantly improved posture and balance in healthy adults (8). Another small study in Bangladesh found yoga improved balance and flexibility (7). Only 20 athletes took part in this study.
Furthermore, a study at North-Eastern Illinois University also found that yoga could improve flexibility and balance among young athletes (9). More importantly, an American Journal of Occupational Therapy systematic review found yoga could improve balance and range of motion in seniors (13).
The senior population is at the greatest risk of falls and injuries due to neuromuscular impairment. Fortunately, the last review found sufficient evidence that yoga could improve the factors that cause higher fall risks and balance issues in elderly people.
If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!
Another systematic review by Indian researchers found yoga could enhance core muscle strength to reduce the risk of injuries and improve the management of lower-back pain (10). Better posture, core strength, and flexibility could also help you balance yourself.
In addition, a small chair yoga study found that it improves strength and functional fitness (5). Another small Taiwanese study found that chair yoga helped people with arthritis reduce joint pain (6). Finally, another small study confirmed chair yoga reduced pain related to osteoarthritis (1).
The chair pose is different from chair yoga. The benefits of the chair pose in yoga include functional fitness, musculoskeletal strengthening, balance, and increased stamina (3). It could also improve your spatial awareness (proprioception) and help enhance the range of motion in your knees.
Various yoga poses improve balance. Let’s show you the ultimate list of chair yoga poses for balance to ensure you have the tools you need to be as healthy as you want to be for as long as possible.
The best chair yoga poses for balance start with a beginner’s list. Improving balance is definite (2, 8, 7, 13). However, you should be cautious when completing these exercises and speak with a medical professional to ensure your body can handle these movements. It’s advised to skip these as a senior who must avoid specific poses with extreme bends and twists (11).
Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine
Chair yoga poses for seniors must be gentle enough on your joints and avoid the risk of injury. Extreme twists and bends aren’t recommended for anyone with osteoporosis (11). Let’s cover the gentlest chair yoga poses you can use for balance. As with the exercises above, you should consult a medical professional to ensure your body can handle these movements.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app andexperience the versatility first-hand d!
Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga
Chair yoga strengthening exercises can help seniors and anyone who is recovering from an injury benefit from more than improved balance. Remember to listen to your body and avoid too much bending or twisting as a senior (11). However, one of the pillars for developing functional strength comes from stretching your muscles over time. (10).
Exercise is a broad spectrum. Harvard has reviewed several papers to confirm that any exercise is better than doing nothing and staying sedentary (12). Chair yoga may not be on the more active spectrum of exercise, but any exercise you can do to stop being sedentary has benefits.
The recommendation is a minimum of 2-3 times weekly (4). However, gentle stretching that doesn’t place strain on your joints and overwork your muscles will most likely not harm you if you do it daily. You could actually gain a healthier relationship with your body and potentially develop functional strength.
You could improve your balance with yoga if you have neuromuscular impairment that causes balance problems. An American Journal of Occupational Therapy systematic review found yoga could improve balance and range of motion in seniors with neuromuscular impairment that increases the risk of injury and falls (13).
The American College of Sports Medicine recommends any form of stretching at least 2-3 times weekly (4). They also recommend holding each stretch for at least 15-30 seconds and repeating them 3-4 times per workout.
Chair yoga poses for balance may set you up for greater functional fitness capabilities, improve your balance, and provide more benefits than you could ever achieve by remaining sedentary. Start your chair yoga routine today to discover optimal balance, flexibility, and range of motion.
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.