Dynamic Plank Chair Yoga to Revolutionize Your Workout

Are you tired of the same old yoga routine? Do you want to spice up your workouts and challenge your body in new ways? If so, then you should consider learning dynamic plank chair yoga. It’s an exciting fusion of plank variations with yoga poses performed on a chair.

Close your eyes for a moment and imagine you’re flowing through yoga poses. Try to feel the burn in your core as you hold the plank, then use a chair to deepen your stretches. This will add a whole new dimension (and fun) to your practice. This, my friends, is the magic of dynamic plank chair yoga.

It’s an innovative approach to yoga that can lengthen, strengthen, and energize your entire body. So, grab a chair and prepare to sweat with this latest chair yoga variation. Keep reading to explore its fundamentals more.

What Is a Dynamic Plank in Yoga?

Planking is one of the best ways to add strength training to your exercise regime. The variations aim to help people of all fitness levels perform a variation of planking. For most people, having a strong core may seem like a lifelong struggle. Remember, it doesn’t matter if you flaunt those abs or not, but there are many reasons to focus on strengthening your core.

According to the Centers for Disease Control (CDC), having a strong core can help improve stability and prevent back injuries (4). Planks are one of the best ways to achieve this. Some experts also recommend adding planks to workout routines rather than sit-ups or crunches as they put less strain on your spine and hip flexors (10).

Here are a few examples of dynamic plank variations:

Plank Jacks

This exercise combines the core-strengthening benefits of the plank with cardio. It’s a great way to elevate your heart rate and engage several muscle groups at once (1). Follow these steps to do plank jacks:

1. Start on all fours with your arms straight under your shoulders and your legs together, forming a straight line from your head to your heels. Tighten your belly muscles to keep your back safe.
2. Now, imagine doing jumping jacks, but sideways. Keep your hands on the ground and jump your feet apart as wide as possible, then quickly jump them back together. Keep your back straight and don’t allow your hips to sag. Your arms should stay still.
3. Start with 10-20 seconds of these plank jacks and as you become stronger, try going for a full minute or jump faster for a bigger challenge.

You can also perform plank jacks on your forearms to make it more challenging.

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Plank Shoulder Taps

If you’re looking for an exercise that targets a wide range of your core muscles, you should consider plank shoulder taps. You can perform this exercise by following these steps:

1. Start on all fours with your arms straight under your shoulders and your body in a straight line from head to heels. Squeeze your belly muscles to keep everything tight.
2. Lift one hand off the ground and quickly tap the opposite shoulder. Put that hand back down and do the same with the other hand. Keep switching sides.
3. Aim for approximately 20 of these taps split into 3 sets. Mix this exercise with other core workouts such as leg raises or crunches.

Note: Take this exercise slowly and start with 5 reps or fewer on each side if you have weak wrists or shoulders. You can also consider chair Pilates for seniors if you’re looking for a curated exercise routine for older adults.

After learning these exercises, you can learn other plank variations such as up-down planks and a plank with leg lifts. In addition to making your muscles stronger, these exercises can also help you burn more calories. They’re a fun and effective way to spice up your yoga practice and challenge your body in new ways.

How to Do a Plank in Chair Yoga

As with the conventional plank pose, there are different dynamic plank chair yoga variations. Each offers unique challenges and benefits. Check out the standard plank-in-chair yoga and other ways to make it more exciting.

Chair Plank Pose

1. Stand facing your chair. Lean forward and put your hands on the seat, approximately shoulder-width apart. You can even grip the seat for extra support.
   1. Ensure that the chair is sturdy and can support your weight. You can rest its back legs against a wall to further help to support your body weight. When utilizing this angle, the chair can slip out, so please be cautious. 
2. Slowly walk your feet back until your body makes a straight line from your head to your heels.
3. Point your toes, squeeze your legs together, tighten your tummy muscles, press your hands into the chair, and lift the back of your neck.
4. Hold this for a few deep breaths, then slowly release. Perform it again as many times as you want.

You can also do other forms of this exercise:

Chair Plank with Bent Knees

This is a modification for beginners or those with sensitive wrists. You must follow the same steps as the standard chair plank when performing this variation, but keep your knees bent on the ground. This reduces the weight on your wrists and shoulders while still engaging your core.

Chair Side Plank

Here are the steps you should follow when performing the chair side plank:

1. Sit sideways on the chair with your right hand on the seat and your legs extended.
2. Press into your right hand and lift your hips off the chair, creating a straight line from your head to your heels.
3. Extend your left arm toward the ceiling for balance.
4. Hold the position, engaging your core and obliques.
5. Repeat on the other side.

Don’t opt for dynamic plank chair yoga for seniors if you feel you can’t pull it off with correct form. Instead, consult a certified trainer or a general physician to determine the right exercises for you. Ensure you maintain the correct form to avoid injuries.

Read more: Transform Your Workspace With 10 Chair Exercises for Lower Back Pain

What Are Chair Planks?

As the name suggests, chair planks are a modified version of conventional plank exercises that you perform using a chair as a support. This makes it quite accessible for people with different physical abilities or those who are new to yoga. Even those who prefer doing chair Pilates can learn this exercise to stimulate their muscles.

Here’s a simpler way to understand chair planks:

Think of it as a push-up against the wall, but you use a chair instead.

You’re not holding your body weight on your hands and toes. Instead, you lean forward and place your hands on the chair seat. This can reduce the pressure on your wrists and shoulders while engaging your core muscles and providing a great workout.

Chair planks are also considered accessible and versatile. For example, you can do bent knee planks for less intensity or incorporate some advanced moves in your regular chair Pilates sequence to make your routine more potent.

How Do You Do Chair Yoga?

Practicing yoga while seated can help individuals with limited abilities perform movements without support and stability. A study covering almost half the world’s adult population found that people sit for an average of 4.7 to 6.5 hours daily, and this figure is growing annually (11). In the United States, the CDC found that over a quarter of adults don’t get enough exercise (2).

Get started on chair yoga exercises with some of the following movements:

Gate Pose

The gate pose can help to improve your posture and counteract the effects of sitting for prolonged periods (3). To perform the chair gate yoga pose:

1. Place your chair on a yoga mat or against a wall to prevent it from moving.
2. Stand beside the chair with your feet together (mountain pose).
3. Lift your left knee and place your shin and knee on the chair seat.
4. Hold onto the back of the chair for balance.
5. Extend your right arm straight up overhead and gently lean to the left, creating a slight arch in your spine.

Puppy Pose

This classic pose can help rectify the usual bent-over-desk posture. It’s also good for the hamstrings. Follow these steps to do puppy pose in chair yoga:

1. If your shoulders can handle the load of your body weight without pain or discomfort, step back from the chair.
2. Place your hands on the back of the chair, bending your knees slightly.
3. Lean forward, keeping your back flat, and feel your chest open up.
4. Take three deep breaths, filling your chest with each inhale.

High Lunge

The seated high lunge can stretch your thigh muscles and strengthen your hips, ankles, and knees (5). You can perform this exercise by following these steps:

1. Sit on your chair with your right side facing the front.
2. Stretch your right leg straight behind you, placing your foot flat on the floor.
3. Squeeze your right thigh muscle to straighten your leg as much as possible. Make sure your left knee is right above your left ankle.
4. Breathe in and reach both arms straight up overhead, keeping your shoulders wide and your arms in line with your ears.
5. Take a few deep breaths.
6. To come out of the pose, lower your arms and bring your right leg back to the front.
7. Turn your body so your left side is facing the front of the chair and repeat the steps on the other side.

When you look at a Pilates chair exercise guide, you’ll notice that most of the movements are gentle movements that are meant to keep your muscles active. Although there are similarities, chair yoga exercises typically aim to build your strength, stamina, and endurance.

A study examined how chair yoga impacted older adults with moderate to severe Alzheimer’s disease. The results showed that everyone who performed chair yoga improved in every area of physical fitness, including walking distance, walking speed, and balance (as measured by the Six-Minute Walk Test, the Gait Speed Test, and the Berg Balance Scale) (6). This suggests that chair yoga can boost physical fitness by making people more flexible and stronger.

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FAQs

• What is a dynamic side plank?

A dynamic side plank is a variation of the side plank exercise that involves movement, such as lowering and raising the hip or adding a leg lift. It’s different from a traditional/static side plank where the body is stationary. 

• What is dynamic yoga?

Dynamic yoga is a branch of yoga that uses flowing movements where each pose connects to others in sequences synchronized with the breath.

• What is dynamic stretching in yoga?

Dynamic stretching involves making active movements that stretch your muscles to full motion. These exercises stimulate functional movements and help prepare the body for more intense movements. They are ideal to perform before a workout compared to a static stretch. 

• Is a front plank dynamic or static?

The front plank is a static (stationary) exercise that challenges your body to resist arching or extending your back. It’s important to focus on using the muscles that are responsible for that resistance to do the work to make the exercise challenging but not painful.

The Bottom Line

Dynamic plank chair yoga is a fun and flexible way to get fit, regardless of your level of fitness. It’s a blend of core-activating plank exercises and yoga poses that are performed on a chair. This typically makes it great for everyone, whether you’re a beginner or a yoga pro. You should keep in mind that it isn’t only about getting stronger, it’s also about feeling good and connecting with your body.

So, if you want to switch up your workouts and try something new, give dynamic plank chair yoga a shot. This new style of yoga can add a new spark to your fitness journey.