{"id":61460,"date":"2024-07-04T11:15:14","date_gmt":"2024-07-04T11:15:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61460"},"modified":"2024-07-04T11:15:14","modified_gmt":"2024-07-04T11:15:14","slug":"armchair-yoga","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/armchair-yoga\/","title":{"rendered":"Armchair Yoga: A Safe and Effective Way to Stay Active"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Does_Armchair_Yoga_Work\" >Does Armchair Yoga Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Does_Chair_Yoga_Really_Work_for_Weight_Loss\" >Does Chair Yoga Really Work for Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Seated_Forward_Bend\" >Seated Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Seated_Mountain_Pose\" >Seated Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Seated_Leg_Lifts\" >Seated Leg Lifts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#What_Do_You_Do_in_Chair_Yoga\" >What Do You Do in Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Is_Chair_Yoga_Safe\" >Is Chair Yoga Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#How_many_calories_does_30_minutes_of_chair_yoga_burn\" >How many calories does 30 minutes of chair yoga burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Is_it_OK_to_do_chair_yoga_every_day\" >Is it OK to do chair yoga every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Can_you_get_in_shape_with_chair_yoga\" >Can you get in shape with chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#What_are_the_five_benefits_of_chair_yoga\" >What are the five benefits of chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#Does_chair_yoga_reduce_belly_fat\" >Does chair yoga reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#What_is_28-day_chair_yoga\" >What is 28-day chair yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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\u2019re 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!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Armchair yoga offers a gentle and accessible way to improve flexibility, strength, and mental clarity. In this article, we\u2019ll explore the benefits of armchair yoga and show you how to seamlessly incorporate it into your daily routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Armchair_Yoga_Work\"><\/span><b>Does Armchair Yoga Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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) <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.. However, since the study was small, more research will be needed to support this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"> <span style=\"font-weight: 400;\">(5).<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25042310\/\"> <span style=\"font-weight: 400;\">(8).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Beyond just the physical benefits, armchair yoga can improve your psychological well-being. Yoga can help people feel less stressed and anxious <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5843960\/\"><span style=\"font-weight: 400;\">(7).<\/span><\/a><span style=\"font-weight: 400;\"> It can make people happier and improve sleep quality.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These benefits might be especially important for people who can&#8217;t do other t<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\"><span style=\"font-weight: 400;\">ypes of exercise.<\/span><\/a> <a href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\"><span style=\"font-weight: 400;\">Office workers<\/span><\/a><span style=\"font-weight: 400;\">, in particular, can benefit from <\/span><a href=\"https:\/\/betterme.world\/articles\/office-chair-yoga\/\"><span style=\"font-weight: 400;\">office chair yoga<\/span><\/a><span style=\"font-weight: 400;\">. It can help them stay active, fresh, and more focused.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"armchair yoga\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Chair_Yoga_Really_Work_for_Weight_Loss\"><\/span><b>Does Chair Yoga Really Work for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2021\/sia-pandemic-report.pdf\"> <span style=\"font-weight: 400;\">(6).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&lt;strong&gt;BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. &lt;a href=https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga&gt;Start using our app &lt;\/a&gt;and you will see good results in a short time.&lt;\/strong&gt;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following are some arm<\/span><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\"><span style=\"font-weight: 400;\">chair yoga poses<\/span><\/a><span style=\"font-weight: 400;\"> to get you started:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Forward_Bend\"><\/span><b>Seated Forward Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The seated forward bend engages your lower back muscles and improves circulation <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/374551480_A_Comprehensive_Review_of_Paschimottanasana_Benefits_Variations_and_Scientific_Evidence\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">. It can also encourage mindfulness, contributing to a holistic weight management approach. To perform a seated forward bend, you have to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor, about as wide as your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and stretch your spine tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe and slowly bend forward from your hips, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your hands towards your shins, ankles, or the floor if possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this gentle stretch for 5 to 10 breaths.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Mountain_Pose\"><\/span><b>Seated Mountain Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A seated mountain pose engages your core muscles and promotes upright posture <\/span><a href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-parvatasana-and-how-to-do-it\/\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> Here is how you can perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably in your chair with your feet flat on the floor and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your thighs with your palms down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and stretch your spine upwards, reaching the top of your head towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your belly button in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths, focusing on your breathing and keeping good posture.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Leg_Lifts\"><\/span><b>Seated Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/ptq\/are-the-seated-leg-extension-leg-curl-and-adduction-machine-exercises-non-functional-or-risky\/\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">. You can perform this exercise by following these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight in your chair, with your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the sides of your chair to help keep your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, and as you breathe out, lift your right leg straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for a few breaths, then lower your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same thing with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 15 times with each leg, and you can do more lifts as you get stronger.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga\/\"><i>21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Do_in_Chair_Yoga\"><\/span><b>What Do You Do in Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some basic principles of chair yoga:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthening:<\/b><span style=\"font-weight: 400;\"> Some poses help you to build strength in your core, arms, and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretching:<\/b><span style=\"font-weight: 400;\"> You perform different stretching movements to improve flexibility in your legs, neck, arms, and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meditation:<\/b><span style=\"font-weight: 400;\"> Some <\/span><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-exercises\/\"><span style=\"font-weight: 400;\">chair yoga exercises<\/span><\/a><span style=\"font-weight: 400;\"> encompass meditation and mindfulness to promote calmness and mental clarity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Chair_Yoga_Safe\"><\/span><b>Is Chair Yoga Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose a clutter-free and quiet space.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your chair on a mat for added stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid distractions to maximize your concentration.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, there is no rush in yoga. The key is to pay attention to the signals from your body. If a pose doesn\u2019t feel right, you should skip or modify it.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/restorative-chair-yoga\/\"><i>Unlocking Relaxation: The Magic of Restorative Chair Yoga<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"armchair yoga\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_30_minutes_of_chair_yoga_burn\"><\/span><strong>How many calories does 30 minutes of chair yoga burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_chair_yoga_every_day\"><\/span><strong>Is it OK to do chair yoga every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019re 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<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_in_shape_with_chair_yoga\"><\/span><strong>Can you get in shape with chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chair yoga can help you get in shape, but it won\u2019t 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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_five_benefits_of_chair_yoga\"><\/span><strong>What are the five benefits of chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are many <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-chair-yoga\/\"><span style=\"font-weight: 400;\">benefits of chair yoga<\/span><\/a><span style=\"font-weight: 400;\">. Five of these are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved strength and flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased body awareness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress reduction<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Accessible for all<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_chair_yoga_reduce_belly_fat\"><\/span><strong>Does chair yoga reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_28-day_chair_yoga\"><\/span><strong>What is 28-day chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=armchair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the question is, are you willing to adopt the practice regularly?<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019re one of the millions of people who spends hours a day in your armchair [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":61462,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[177,221],"class_list":["post-61460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Armchair Yoga: A Safe and Effective Way to Stay Active - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 ARMCHAIR YOGA \u27a4 is the latest edition of chair yoga that is gentle yet interesting. Find out how it can benefit your health and how you can add it to your routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/armchair-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Armchair Yoga: A Safe and Effective Way to Stay Active\" \/>\n<meta property=\"og:description\" content=\"\u2605 ARMCHAIR YOGA \u27a4 is the latest edition of chair yoga that is gentle yet interesting. Find out how it can benefit your health and how you can add it to your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/armchair-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/armchair-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/armchair-yoga\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f20a3312f9b5993e134265087a7249d9\"},\"headline\":\"Armchair Yoga: A Safe and Effective Way to Stay Active\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/armchair-yoga\/\"},\"wordCount\":1646,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/armchair-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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\u2019re 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!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Armchair yoga offers a gentle and accessible way to improve flexibility, strength, and mental clarity. In this article, we\u2019ll explore the benefits of armchair yoga and show you how to seamlessly incorporate it into your daily routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Armchair Yoga Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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. 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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\u2019re 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!<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Armchair yoga offers a gentle and accessible way to improve flexibility, strength, and mental clarity. In this article, we\u2019ll explore the benefits of armchair yoga and show you how to seamlessly incorporate it into your daily routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does Armchair Yoga Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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. 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