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Studies suggest that physical activity is as important for seniors as it is for anybody younger. But due to age-related changes doing strenuous exercises might not be advisable. That is where chair yoga can help seniors. This gentle form of yoga practiced done while being seated is an excellent way for seniors to enhance mobility, lessen pain and discomfort in the body, and improve overall quality of life.
But starting something new can feel challenging, which is why we are with a simple and effective 28 day chair yoga challenge. This program includes all the basic and easy versions of chair yoga to begin with. So, let’s begin with the chair yoga journey from learning about its benefits to a 4-week plan!
Benefits of Chair Yoga for Seniors
Before we start our 28 day challenge of chair yoga, let us look at some of its widely studied benefits that inspired us to create this program.
Reduces Joint Pain
Chair yoga has been found beneficial for reducing joint pain particularly in the case of seniors. One 2023 study mentions its positive impact on seniors suffering from arthritis. Similarly, an older 2016 study also suggests practicing chair yoga for reducing joint pain.
Increases Muscle Strength
As per one study, chair yoga is beneficial for improving muscle strength and balance.
Reduces Mental Stress
Apart from its physical effects, chair yoga has been found as a great way to combat stress and anxiety which becomes common in the elderly.
Reduce the Risk of Falls
While not studied recently, a 2012 study showed that participants who engaged in chair yoga practice for a few weeks had a lower risk of falls. This means it is also great for improving balance.
Overview of the 28-Day Chair Yoga Challenge
To get started with the 28-day chair yoga challenge for seniors, we have crafted a 4-week breakdown of what you can expect from each week and how you can progress further.
Week 1: Building Foundations For Chair Yoga
The first week of this 28-day chair yoga challenge is all about learning basics of chair yoga. It will include
- Breathing practice, like keeping a steady breath while doing any yoga pose.
- Some basic and gentle stretches such as calf raises, forward bends and cat and cow stretches.
- These practices will begin with a few reps and then gradually increase as you get comfortable.
Week 2: Enhancing Flexibility
As you progress to week 2, the focus will be on:
- The exercises stretch the major muscle groups of the body. Exercises like the seated spinal twist and seated warrior poses are good examples.
- Also you can practice other forms of breathing techniques this week.
Week 3: Building Strength
Week 3 is a perfect time for
- Engaging and strengthening your core and limb muscles. Here, yoga poses like sun salutations and forward bending poses are beneficial.
- Other strategies like holding poses for more strength and flexibility.
Week 4: Integrating Mind and Body
When you reach week 4, it means that you can incorporate all the mindfulness and relaxation techniques with balance exercises.
28-day Chair Exercises For Seniors: Sample Chair Yoga Poses
Now, let’s look at some of the poses for the 28 day yoga chair challenge. All these poses are thoughtfully selected to ensure accessibility and practicality, especially for seniors.
1. Seated Mountain Pose
First on the list of 28 day chair exercises for seniors is a seated mountain pose.
Doing a mountain pose will help you with your posture and flexibility and is also great for reducing back pain.
- Sit on the edge of the chair while your feet rest flat on the floor.
- Place your palms on both of your knees.
- Now inhale and pull your shoulders down and away from the ears.
- Hold this pose for several breaths, and then relax.
2. Seated Calf Raises
Seated calf raises is an excellent practice to increase the stability of the ankle, improving balance and also increasing circulation in the lower legs, which is important for seniors suffering from varicose veins.
- Sit tall on the chair with feet hip-width apart and resting on the floor.
- Bring your heel a bit back from your knees. Start lifting your heels above the ground up on your toes.
- Hold it for few seconds and bring back to starting position.
- Repeat it 3-5 times.
3. Cat and Cow Pose
This seated variation is very effective for stretching and strengthening back and core muscles.
- Sit comfortably on a chair with your feet resting on the floor.
- Rest your hands on your knees and begin exhaling from your mouth and pull your belly button in while rounding your spine. Maintain this position for a few seconds.
- Now, start inhaling and arch your shoulders and back. Also, tilt your head.
- Do a few rounds of this cat and cow position.
4. Seated Warrior Pose
The seated warrior pose is great for leg strength and balance.
- Sit sideways on a chair. Bend your right knee at a 90-degree angle and align the back of your thigh with that of the chair.
- Step up your left foot and extend it all the way back. Remember to keep your spine straight and supported while you do.
- Inhale and lift both your arms overhead as if you are reaching for the ceiling.
- Maintain this pose for a few relaxed and focused breaths.
- Return to the starting position and repeat.
5. Upward Salute Pose
The upward salute pose has been studied as a great yoga pose for stretching the arms and shoulders, improving digestion, toning thighs, and relieving anxiety and depression.
- Start by sitting tall and comfortably on a chair with your feet on the floor and hip-width apart.
- Inhale deep and raise your arms overhead. Keep them parallel and falling each other and touching.
- Hold this pose for five breaths. You can close your eyes or gaze forward for a better focus.
- Then, exhale and bring your arms back to the starting position as you exhale.
6. Seated Side Bends
Seated side bends enhance your strength and flexibility of the spine and toros, making daily activities easier.
To do it:
- Sit on a chair with a tall back and feet flat on the floor.
- Now extend your right arm over your head without forcing it. Keep it near to your ear.
- Inhale and then slowly bend your torso towards the left side. Hold the stretch for a few seconds and feel the stretch on the opposite side.
- Now inhale again and return to the starting.
Repeat the same exercise for the other side of the body. (stretching left arm and bending on the right side.
How to Keep Progress with Chair-Yoga Practice?
The ultimate aim of this 28 day chair yoga challenge is to establish a constant practice for seniors that goes beyond these 4 weeks. For this purpose, tracking your progress is essential. Here are some tips to do it.
1. Stay consistent! Consistency is the key and doing chair yoga daily can help you be more aware and track changes in your mind and body for good.
2. Set specific wishes! Set small but achievable goals for each session. For example, increasing breathing duration or a repetition of one chair yoga pose.
3. Keep a journal! Keeping a journal will help you note down strength gain, flexibility levels and overall wellbeing.
4. Celebrate real milestones! Noticing progress in your body provides you with reasons to celebrate small achievements which will inspire you to excel further.
Conclusion
In the end, chair yoga is an effective way to increase fitness, mobility, and mental health levels for seniors. But if you still feel overwhelmed with all these chair yoga poses, remember that support is always available and you can sign up for Lasta app’s 28 day chair yoga challenge.
This challenge can be a good way to introduce seniors to yoga, moreover, help them form a consistent routine with it. So, why not start this challenge right away and see the improvements by yourself?
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Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.
