For your loved ones, regular physical activities are beneficial to lead a healthy life. This is beneficial for anyone at any level even for loved ones recovering from an injury. However, as we grow older, we need to adjust our fitness routine. Chair yoga for your loved ones is a great way to start. Here are some chair yoga poses that you and your family members can try.
Chair Pigeon
This position improves posture while also relieving stress in the hips and lower back. With your right foot flexed and your right hand beneath your right knee, cross your right ankle over your left knee. Bend your back forward (head relaxed) as you exhale until your right leg and back are stretched. Repeat two to three times, holding for a few breaths and releasing from the pose on the inhale.
Eagle Pose
Raise your arms to your sides, crossing your left arm over your right, and cross your right ankle over your left. Bend your elbows and bring your palms together (the backs of your hands are also fine). Hold this pose for a few breaths and then disentangle your arms by gently rising them in the air and bringing them down to your sides. To relax your muscles, repeat this movement three times.
Cat-Cow Pose
This stance aids in the relief of back discomfort while also improving mobility. To begin, sit in a comfortable chair with your feet flat on the floor and your hands at your sides. Slowly circle your back and attempt to slide back into your tailbone as you exhale, feeling your hips sink further into the seat, shoulders forward, and head drop. Hold this position for a few seconds. Lengthen your spine and shift your weight forward towards your legs as you inhale. Extend your spine all the way to the ceiling wall in front of you, pushing your belly forward and pulling your chest out. You’re done after a few repetitions!
Pose from the Side
This is a more complex position, so only attempt it if you are confident in your abilities. Sit sideways on the chair with your right buttock and thigh on the seat, your foot squarely below the knee, and your left leg at a 90-degree angle (not on the chair). Turn your hips forward, your right leg sideways, and your arms to the side, and stretch your spine exactly over your right leg. Raise your left arm over your head, pointing towards the ceiling of the right leg, and place your right elbow on the matching thigh. Repeat on the left for three to four sets, holding for a few breaths.
Seated Mountain
Begin by sitting on the front portion of your chair, with your back straight and your core engaged. Slowly inhale and exhale with your shoulders rolled downward. Engage your core muscles while keeping your arms at the sides of your body.
