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The Sun YTTC Rishikesh

Free Chair Yoga for Beginners - The Sun Yttc, Rishikesh

Gentle Chair Yoga for Seniors

We, generally say a fact that "Yoga is for everybody". Simply means, everyone can practice it despite age factors, illness, flexibility, and injury. Now, the question that might confuse you is, "How to practice if someone can bend or sit/lie on the floor?" The answer is, "Chair Yoga".

The term gets understood much by its name as "The yoga that gets practiced by sitting on yoga". Some modified yoga poses get practiced while seated in a chair. Yoga is a need for people of every age. Never think that people with older age don't need to practice it. In fact, it is a must for them. But their bodily conditions don't allow them to perform yoga. Here we have a solution for this, "Chair Yoga".

Chair Yoga is certainly the best for senior people. It is for those people who are not able to stand, and walk for a long time. Chair Yoga is also a boon for those who can't easily move from standing to seated or supine postures. Or those who wish for a quick break from continuously doing work. Also, students and office-going people can quickly do twists and stretches while seated on a chair.


Here at The Sun YTTC Yoga School, we believe in you; the creativity, hard work, and integrity you bring to the table.


 Chair Cat-Cow Stretch

Chair Cat-Cow Stretch is a Chair Yoga. Straight your spine while sitting on a chair and keep both feet on the floor. Put your hand either on your thighs or knees. Yoga works with two processes, Inhalation and Exhalation. While inhaling, get a cow-like position, curving your spine and rolling your shoulders down and back. Bring your shoulder blades onto your back. While exhaling, take a cat-like position, rounding your spine and touching your chest with your chin, letting the head and shoulder come forward. Continue moving from the cow position while inhaling to the cat position while exhaling 4-5 times.

 Chair Raised Hands Pose - Urdhva Hastasana

Another chair yoga with a plethora of benefits. For Urdhva Hastasana, inhale and raise your hands up. While doing so, keep your upper body in a good posture with relaxed shoulders, a straight back, and a naturally sitting rib cage over the hips.

 Chair Forward Bend - Uttanasana

Exhale and bend forward over the legs. If possible, let the hands rest on the floor and the head hangs heavily. Inhale and raise the arms back over the head. Repeat it several times by making a proper synchronization over exhalation and inhalation.

 Chair Pigeon - Eka Pada Rajakapotasana

Sit properly. Rest your right ankle on your left thigh. This should be in a posture as the knee and ankle stay in line. You gradually take the shape of a pigeon. Hold the posture for a few seconds. To intensify the stretch, bend in the forward direction. Repeat the same steps with the left leg too.

Benefits of Chair Yoga for Seniors

  •  Chair Yoga increases flexibility in the body.
  •  Chair yoga is highly beneficial in improving muscle strength.
  •  Chair yoga makes you connect with your body and improves balance and coordination.
  •  Chair yoga is a great way to reduce stress.
  •  Chair yoga minimises pain and injuries.
  •  Chair yoga is a great practice against insomnia.
  •  Chair yoga boost self-confidence.
  •  Chair yoga reduces depression and anxiety.

Frequently Asked Questions (FAQs) for Chair Yoga

  • Chair Yoga has aim to make yoga accessible to all. There are many people, especially senior citizens who can't bend or sit or lie on the floor. This yoga is especially for those who can perform it while sitting comfortably on a chair.

  • Well, backless chairs are considered the best for Chair Yoga as they give you the freedom to lift your hands upwards.

  • You can perform it as per your stamina and bodily requirements. There is no limit to yoga until or unless your body is exhausted.

  • Everyone, apart from their age, gender, and medical conditions, can perform chair yoga.

  • You can hold it from 30 seconds to a minute.

  • The Sun YTTC is a registered yoga school in Rishikesh with various yoga alliance teacher training courses and programs. All the courses are taught under the guidance and teachings of well-known yoga teachers with years of experience in the same field. Besides offering simple yoga courses and programs, we also conduct chair yoga classes for everybody. You can come and learn it from well-professional teachers and instructors.

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