Chair Yoga For Physical Rehabilitation

Posted by Rishikul Yogshala on February 20th, 2018

A famous quote by the renowned Yogi B.K.S Iyengar states, “Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.” A committed practice of yoga has proven to be powerful in enhancing one’s physical and mental health. Like many other forms of exercise, the art of yoga can also be modified for people with varying disabilities.

Chair yoga is a gentle form of yoga that can be practiced sitting on a chair or standing while using the chair for support. It is beneficial for people with mobility issues, senior citizens, people with diverse physical issues, and of course, for the sedentary ones too.

Explore a few chair yoga poses mentioned here and witness the effects for yourself:

1. Chair Cat-Cow Stretch (Marjaryasana Bitilasana): Sit upright on a chair and place your hands on your knees. Inhale; arch the spine and rotate the shoulder blades back. This is cow position. Now, exhale; round your spine, tuck your chin towards your chest and drop your head and shoulders down. This is cat position. Continue to practice this posture for 5-10 relaxed breaths.

2. Chair Forward Fold Pose (Uttanasana): Sit on a chair with an erect spine and arms by your side. Upon exhalation, bend forward at the hips and bring your hands to the floor. With an inhalation; raise your arms back upwards. Repeat this movement for 15-20 seconds.

3. Chair Mountain Pose (Tadasana): Sit tall on a chair and on an inhalation, uplift your hands overhead. Keep your arms perpendicular to the floor. You can fold your palms in ‘Namaste Position.’ Take several deep breaths and hold this pose for 30 seconds.

4. Chair Half-Spinal Twist Pose (Ardha Matsyendrasana): Sit on the side of the chair. Twist your torso to your left side and place your left hand on your right knee. Lengthen the spine while breathing. Repeat the same movement with your right side. 

5. Chair Eagle Pose (Garudasana): Sit straight on a chair. Cross your left thigh over your right thigh. Now, tuck your left foot behind the right calf. Wrap your right arm over your left arm and press the palms together. Remain in this pose for 30-60 seconds. Repeat this posture on the other side.

Learn the best six chair yoga benefits:

1. Improves Flexibility: A lot of people assume a loss of pliancy is inevitable with aging. This is a myth. Improve your flexibility with chair yoga poses at any age and perform all your daily activities like twisting, bending, and driving with ease.

2. Experience Relaxation: The bare truth is that owing to the stressful environment, work-related tensions, family pressures, etc., we hardly get time to relax. Like any other expertise, relaxation can be cultivated through learning and practice. The performance of chair yoga postures coupled with breathing relaxes and rejuvenates the body and mind.

3. Enhanced Strength: Develop greater strength, stamina and better balance with chair yoga asanas. It helps elderly people and individuals with disabilities to carry out their day-to-day tasks independently and effectively. Body strength enables a person to withstand the falls better and sustain fewer injuries.

4. Elimination of Constipation and Insomnia: People suffering from irritated bowel system, insomnia along with the disease of arthritis and different health issues can turn towards the simple practice of chair yoga. Chair yoga significantly reduces constipation, treats sciatica, reduces a chronic backache, and provides relief from insomnia.

5. Improves concentration: Incorporating breathing techniques with chair yoga poses declutters the mind from unwanted thoughts, decreases stress, and elevates mood. When the brain is relaxed, you are able to concentrate better on things.

6. Sense Of Well-Being: Synchronizing chair yoga movements with breathwork calms the mind of a practitioner and leads to a greater feeling of serenity and well-being, which everyone can benefit from.

The truth is yoga benefits everyone, regardless of age, inflexibility, and disability. Practice chair yoga and enjoy good health without compromise.