Many may think that Yoga is a strange sport that involves difficult movements, ups and downs, hanging, rolling, and so on. But the nature of this sport is about the connection between mind and body and the focus on breathing. This sport has many benefits and therefore has attracted many fans around the world. Many athletes rely on Yoga to help them stay healthy and function better.
One good thing about Yoga is that it can be adapted to all people, and almost anyone can do it. People with injuries or other problems may think that they can not do this exercise and enjoy its benefits. This misconception is especially prevalent in the elderly. They believe that it is too late to exercise and can not perform difficult or even simple Yoga movements.
As we said, Yoga can be adapted to your physical condition. For example, you can do many Yoga Exercises using a chair and lean on the chair to reduce the pressure on your body so that there is no more pain, discomfort and improper performance of movements!
Today we want to take a closer look at this popular form of yoga. In the following, we will review Yoga Exercises with a chair and see what its benefits are, then we will introduce 8 useful and effective exercises. So join us.
What is chair practice yoga?
Yoga with a chair involves the usual movements of the sport, with the only difference being that you get help from a chair to do them and sit on it or lean on it. This method is mostly used for the Elderly who have less physical strength, but anyone can do it and enjoy its benefits.
Exercising with a chair makes it easier to do the movements and also Be safer. By leaning on a chair, you can maintain your body shape and prevent injury. In addition, you will have more balance and coordination than when you sit on the floor, and you will have a more enjoyable workout session.
Note, however, that not all Yoga Exercises with a chair are easy. These Exercises also have their own types and levels of difficulty, and you should choose and do them according to your level of fitness, physical fitness and purpose. To do this, you can either browse the Internet and training videos, or go to sports classes and get help from professional coaches. Reading the following posts can also help you become more familiar with Yoga and its exercises.
- What is yoga? What is a window from body to mind as old as the history of restorative yoga? (Benefits, best Exercises and methods of doing)
- 11 Yoga moves to fight against diabetes that you must try
- Top 9 Yoga moves for the gastrointestinal tract (improve digestion and detoxification)
What are the benefits of these exercises?
Exercises that are introduced below We say that they are very useful for the Elderly and help them to have a happier life and the ability to do various things. Apart from being useful, these Exercises are also a great option to start with so that you do not put too much pressure on yourself at the beginning and can easily do Yoga exercises.
With the help of these exercises, you can be more active. Be and prevent many problems caused by aging. In addition, Yoga Exercises with a chair have the following benefits:
- Activating the parasympathetic nervous system and calming the mind and body
- Improving blood circulation
- Lower blood pressure
- Reduce feelings of anger, fear, aggression and irritability
- Positive effect on your outlook and attitude
- Increase strength and dynamism of the body Research also shows that doing YogaExerciseswith a chair can be a very effective way to prevent burnout and disability and prevent injury. Apart from this, by doing these Exercisesregularly, you can feel less pain and fatigue, walk faster and also deal with diseases such as arthritis.
- 10 sitting Exercises to increase the strength and mobility of the Elderly
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- 7 simple daily Exercises to reduce the pain of rheumatoid arthritis
- How to exercise with limited mobility?
- 5 low-cost ways to turn your home into a Yoga room
The best Yoga Exercises with a chair
You can do the following Exercises to get started and enjoy the benefits we have mentioned. These Exercises are generally suitable for everyone. However, you should be aware of your physical condition and plan your exercise carefully. To do this, we suggest that you go to a specialist doctor or sports coach before exercising and consult with him.
Now let's take a look at 8 beneficial Yoga movements with a chair.
1. Focus on breathing
Sit in a chair for a few seconds or minutes Focus on your breathing. All your senses should be inhaling and exhaling. Feel the coolness of the breath as it enters your nose. Pay attention to the ups and downs of your chest and abdomen. Breathe slowly and stay still for a while.
2. Mountain Movement
Sit flat on a chair, place your feet on the floor and spread your hips wide. Keep your toes forward.
Now breathe slowly, raising your shoulders and folding your shoulders. Keep your chest high. In this situation, you should feel the pull of the clavicle. Pull your spine and sit perfectly straight each time you breathe.
Then try to bring your umbilicus toward your spine and engage your central and abdominal muscles. You can extend the arms to the side of the body and place the palms of the hands forward. You can also put your hands on your feet. Take a few deep breaths and hold your body firmly. Feel your strength then move on to the next exercise.
Raising and lowering the shoulders
Subsequent Exercises help to warm the body and make you focus on your breathing and communicate with it.
To perform this exercise, breathe and Raise your shoulders to the corners, then exhale and lower your shoulders. Take deep, long breaths to feel relaxed and refreshed. Repeat this 3 to 5 times. Stay still in the chair and take a few deep breaths to relieve the tension in your body.
4. Stretch your neck and bring your ears to your shoulders
Sit flat on a chair, raise your shoulders, then hold them back slightly and stretch your spine so that your shoulders are close together and contracted.
Keep your head straight, then gently bring your right ear to your right shoulder and stretch your neck. Take a few deep breaths and then straighten your head again.
Do the same for the left side now. Take a deep breath and move the left ear to the left shoulder and feel the neck muscles stretch. Repeat the same cycle 3 to 5 times for this exercise.
5. Stretching your arms in front of your body (facing forward)
Begin this exercise by performing a mountain movement. While sitting straight, breathe and extend your arms in front of your body and keep your fingers down. Exhale now, keeping your fingers up and slowly lowering your arm. Repeat this cycle 3 to 5 times.
If you feel this exercise putting pressure on your shoulders and you feel uncomfortable, do not move your arms up and down too much and only move them in the range of motion that you feel comfortable with. .
6. Holding the arms up and bending the armpits
Begin this exercise with a mountain movement. Breathe in and raise your arms, bending your elbows at a 90-degree angle. Bring your shoulders together and gently bend to the left by exhaling your upper body. Feel the side stretch and breathe slowly.
Breathe and sit up straight again. Now do the same for the right side and return to the starting position.
7. Raising the legs and focusing on breathing
We now turn to engaging the lower body muscles. To perform this exercise, when you are in a mountain position, lift your right leg and lie in front of your body. You can also put your right hand on your leg above the knee to feel better.
Feel the quadriceps muscle engage, then exhale and lower your leg. Now do the same with your left foot. Repeat this cycle for 3 to 5 times and then do the next exercise.
8. Sit down and relax completely!
Return to the position of the mountain, keep your body stable and take a deep breath. You can keep your eyes closed to feel more relaxed and focus better on your breathing. Stay completely still and connect your mind and body.
Feel your heartbeat and breathing. Be aware of the movement of your limbs and the effect of your heart rate. Take a few deep breaths and keep your hands on your heart. Think about your training session and feel successful in completing it.
Practicing Yoga with a chair involves performing common Yoga movements with the help of a chair. This method is mostly used for the Elderly who have less physical strength so that they can use the chair to perform movements more easily and also have more safety. You can use a chair to maintain your body shape and prevent injury. Moreover, You will have more balance and coordination and less fatigue when you sit on the floor.
The Exercises we have introduced are great options for the Elderly and those who may be injured or have limited mobility To be. By performing these Exercises correctly and getting help from the chair, you can put less pressure on your joints, but still enjoy the benefits of yoga.
These Exercises lead to better dynamism and physical function, and to counteract Pay attention to diseases and problems caused by aging. But just like any other sport, you have to pay attention to safety points and do the movements correctly. Also, be sure to consult a doctor to be aware of your physical condition and make sure that these Exercises do not harm you. By following these tips, you can easily exercise and create a happier life for yourself.This article is for education and information only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: Dr. Ax