Chair yoga can be a powerful practice for both your physical and mental health. The adaptation to a chair can be particularly important if you have physical limitations, fatigue, or balance issues.
“Whether your goal is to increase flexibility, improve mobility, or simply find a way to relax, chair yoga is a safe and effective option,” says Nicole Parker, LD, RD, RYT200, a certified yoga instructor and oncology dietitian who teaches classes through Dartmouth Cancer Center’s Complementary Care Program.
“It's an opportunity to connect with your body, improve your physical health, and find a sense of peace,” she says.
Who chair yoga helps
If you are interested in the practice of yoga but have physical limitations, chair yoga allows you to benefit from modified yoga poses while using a chair for support.
It can be a good option for adults who are unable to participate in standing yoga but still want to stretch, strengthen, and move their bodies.
A recent study from Taiwan showed that chair yoga was effective in improving functional fitness and daily life activity scores of elderly females with knee osteoarthritis.
Another earlier study showed that an 8-week chair yoga program was associated with a reduction in pain, pain interference, and fatigue, as well as improvement in gait speed among older adults with lower extremity osteoarthritis (OA) who could not participate in standing exercises.
Parker says chair yoga can help with cancer recovery, too.
"Physical activity is a powerful tool for strengthening your immune system by reducing inflammation and promoting immune cell regeneration," she says.
For cancer patients, strengthening the immune system is particularly important, she says, as both the disease and its treatment can have a significant impact on the body's defenses.
The mental health benefits
Beyond the physical benefits, chair yoga is also an excellent way to manage stress. The practice combines gentle movement with mindful breathing, which can help calm the nervous system.
Studies support this finding. This 2012 study found that yoga postures or meditation performed in the office could acutely improve several physiological and psychological markers of stress.
Where to start
As an introduction to chair yoga, Parker has helped put together this video where she will guide you through a 15-minute flow of easy and gentle yoga movements designed to reduce stress, improve strength and flexibility, and improve overall well-being.
To do these exercises, you will need a sturdy chair without arms and a little space.
If you are pressed for time
If you do not have fifteen minutes to spare, these 60 seconds of seated cat-cow yoga can assist in relaxing a tight back or stiff shoulders.
“A few rounds of Cat-Cow a few times a day can help to release any lower back pain, warm up your spine, increase blood flow and improve your overall mobility,” says Parker.
These 60 Seconds of Seated Knee-to-Chest exercises, meanwhile, have the triple impact of stretching out the glutes, loosening the lower back, and strengthening the core.