Yoga isn't just for the mat — it can also be adapted to be performed from the comfort of a chair, making it an ideal practice for elderly people. Chair yoga offers a gentle yet effective way for seniors to improve flexibility, strength, and mental clarity without the strain of getting on the floor. For aged care residents, chair yoga exercises provide a wonderful option to enhance overall wellbeing, particularly for those with limited mobility or who are new to yoga.
Here are 7 simple chair yoga poses that can be easily incorporated into daily routines to benefit seniors in aged care. These exercises help to build strength, increase flexibility, and promote relaxation, all while being safe and accessible for seniors.
Seated Mountain Pose (Tadasana)
Begin sitting upright in a sturdy chair with your feet flat on the floor, hip-width apart. Sit tall, engaging your core. Pull in your belly button, and gently press your feet into the ground. Imagine a straight line from the crown of your head down to your tailbone, keeping the spine straight, strong, and tall. Breathe deeply and hold for 5-10 breaths. This pose is excellent for improving posture, promoting balance, and grounding the body.
Seated Cat-Cow Stretch
Sit with your feet flat on the floor and your hands resting on your knees. On an inhale, arch your back slightly, lifting your chest and looking upwards (Cow pose) and looking up at the ceiling. On the exhale, round your spine and tuck your chin to your chest (Cat pose) looking towards your navel. Repeat this movement for 5-10 breaths. This gentle spinal movement increases flexibility in the back and helps relieve tension, especially for seniors who experience stiffness.
Seated Forward Bend (Paschimottanasa)
Sit tall and gently stretch your legs forward with your feet flat on the floor, keeping a gentle bend in the knees. Inhale to lengthen your spine and, as you exhale, gently hinge forward from the hips, keeping your back straight. Reach your hands towards your feet or thighs, depending on your flexibility. This stretch is excellent for lengthening the hamstrings and relieving tension in the lower back.
Seated Side Stretch
Sit upright in your chair with your feet flat on the ground. Inhale and lift your right arm up, then gently reach over your head, reaching towards the left side. Try to keep long in the left side of the torso while you stretch all the muscles along the right side of your body, creating space between your right ribs. You should feel a stretch along your right side. Hold for 3-5 breaths, then switch to the other side. This stretch helps improve flexibility in the torso and reduces shoulder tension.
Seated Twist (Ardha Matsyendrasana)
Sit upright in your chair with feet flat on the floor. Inhale and lengthen your spine, and as you exhale, gently twist your torso to the right, placing your left hand on your right knee and your right hand on the back of the chair. Hold for a few breaths, then repeat on the other side. This twisting pose is great for releasing tension in the spine and improving digestion.
Chair Warrior II (Virabhadrasana II)
Sit with your feet flat on the floor, hip-width apart. Step your right foot slightly forward and extend your legs, keeping your feet grounded. Extend your arms out to the sides, parallel to the floor, palms facing down. Gaze over your right hand and hold for several breaths before switching sides. This chair yoga pose helps build strength and stability, particularly in the legs and arms.
Seated Breathing Exercises (Pranayama)
Sit comfortably in your chair with your feet flat on the floor. Place your hands on your lap or knees and gently close your eyes. Take a deep breath in through your nose for a count of 2, hold for a count of 2, and then exhale slowly through your mouth for a count of 2, hold for a count of 2. Do this on repeat for a few minutes. In, hold, out, hold. You may wish to hold for a count of 3 or 4 instead. This mindful breathing exercise can help to reduce anxiety, improve mental clarity, and promote a sense of calm — an essential practice for seniors, especially those in aged care environments.
Why Are Chair Yoga Exercises Good For Seniors?
For seniors in aged care, chair yoga is a safe and effective way to stay physically active and mentally engaged. It’s an ideal practice for those with limited mobility or conditions that make it difficult to perform traditional yoga on a mat. The benefits of chair yoga for seniors are numerous, including:
Improved flexibility: Gentle stretching can help seniors maintain and even improve their range of motion.
Enhanced balance and strength: Regular practice helps strengthen the muscles that support balance, reducing the risk of falls.
Stress relief: Deep breathing and mindfulness exercises promote relaxation and help manage anxiety.
Better posture: Many of the poses focus on aligning the spine and strengthening the core, which can improve posture and overall comfort.
Social connection: Group chair yoga sessions encourage interaction among peers, helping seniors feel connected and engaged in the community.
If you're looking for a way to enhance the wellbeing of seniors in your care, chair yoga is a fantastic option. It’s adaptable to various fitness levels, making it ideal for people of all ages, including those in aged care facilities.
At Vivatree, we offer tailored chair yoga sessions designed specifically for seniors, helping to improve both their physical and mental health in a fun and supportive environment.
To try one of our seniors' chair yoga or chair pilates programs, please reach out via our contact form or email us at info@vivatree.com.au
