Chair Yoga: First Step Towards Health from Chair-

Chair Yoga: Introduction-

Yoga is an ancient Vedic Indian system. We keep our body healthy and also get mental peace through yoga. According to our ancient Acharyas, great men and Gurus, a healthy and happy life is an integral part of human beings. Every person living in society feels the need for a healthy and happy life. A healthy life develops not only the body but also the mind and the soul. The Indian way of life has long prioritized physical, mental, and spiritual well-being since ancient times.

In the present times, due to a busy life, work stress, unbalanced and wrong diet, and irregular physical activities, most people are facing the problem of obesity and many types of physical inactivity. However, expensive gyms or dieting are not necessary to lose weight or keep the body healthy. The solution to all these problems is possible only through yoga.

All the activities of yoga are performed standing, sitting or lying down on the ground. But it is not possible for everyone to do all these traditional yoga postures standing, sitting, or lying down on the ground. In such a situation, Chair Yoga has emerged as a simple, accessible and effective option and means which not only provides mental peace but also strengthens physical health.

Chair Yoga is a type of simple and effective yoga method in which all the yoga postures (Yogasanas) are done by sitting on a chair or with the support of a chair. It is especially suitable for those people who have difficulty practicing yoga, standing or sitting on the ground, or lying down. In this, the movement of the body is limited, but it is as effective as traditional yoga.

This method of Chair Yoga is proving to be a boon, especially for senior citizens (elderly people), physically weak people, people who sit for long hours in the office, or those with limited mobility who are unable to sit on the floor due to any physical reasons.

Chair yoga incorporates asanas, pranayama, meditation, and gentle stretching in a way that makes it suitable and extremely beneficial for people of all age groups. Chair yoga not only improves physical flexibility but also strengthens muscles, improves blood circulation, and increases mental concentration and peace. By practising it, a person not only remains physically active but also feels happy mentally.

So, chair yoga is not only an exercise method, but it is a medium that makes yoga simple, accessible, and effective for people of all classes. Chair yoga is a democratic form of yoga. It is suitable and convenient for people of all abilities and in every situation.

Chair Yoga: Benefits-

There are many benefits of practicing this yoga, which affect the mental, physical, and emotional levels.

1. Increase in physical flexibility-

The movement of the spine, neck, shoulders, and knees is improved through chair yoga. This reduces the stiffness of the joints and maintains flexibility in the body even after aging.

2. Relief from mental stress-

This yoga also includes methods of breath control and meditation, which relieve stress, anxiety, and depression. It is very beneficial for mental peace.

3. Balanced blood pressure-

With its regular practice, heart rate and blood pressure remain controlled. It is especially very beneficial for people suffering from high blood pressure.

4. Improvement in the digestive system-

Some special asanas done while sitting on a chair help in digestion and reduce problems like constipation.

5. Increase in work efficiency-

This yoga is very suitable for office workers. It reduces problems like fatigue, back pain, and lack of concentration, which improves work performance.

Chair Yoga: Who can do it?

The following groups can especially benefit from Chair Yoga.

1-Senior citizens, who cannot do traditional yoga.

2-Disabled people, whose mobility is limited.

3-Office employees who work sitting for long hours.

4-Pregnant women can do it as per the doctor’s advice.

5-Beginner yoga practitioners, who need a simple start.

Chair Yoga: Main Asanas-

Method of practice-

To practice Chair Yoga, any specially designed strong and wheel-less chair can be used. During the practice, the body should be kept completely stable on the chair and focus on breathing, then practice each yoga asana one by one.

1. Seated Tadasana-

Method- First of all, sit straight on a chair, raise both hands, and take a long, deep breath. Then, slowly bring your hands down to the previous position. Do this exercise 5-6 times.

Benefits- Straightening of the spine, expansion of the chest, peace of mind, etc.

2. Seated Twist-

Method- First of all, sit straight on a chair, place the right hand on the back of the chair, and slowly turn the body to the left. Then place the left hand on the back of the chair and slowly turn the body to the right. Do this exercise 5-6 times.

Benefits- Improvement in digestion, flexibility of the spine, etc.

3. Seated Cat-Cow-

Method- First of all, sit straight on a chair, take the chest out while inhaling, and round the back while exhaling. Do this exercise 5-6 times.

Benefits- Spine mobility, relief from back stress, etc.

4. Seated Forward Bend –

Method- First of all, sit straight on a chair and bend the body forward and extend both hands towards the feet, and try to touch them. Do this exercise 5-6 times.

Benefits- Stretch of the lower back, improvement in digestion, etc.

5. Neck and shoulder exercise-

Method- First of all, sit straight on a chair and slowly rotate the neck to the right, left, up, and down. Rotate the shoulders up and down and in a circular motion. Do this exercise 5-6 times.

Benefits- Relief in stiffness of neck and shoulders, especially useful for office workers.

Chair Yoga: Daily routine-

Chair yoga is very easy to incorporate into your daily routine. An ideal routine is given below.

This keeps the body energetic for the whole day and relieves stress.

Chair Yoga: Precautions while doing –

The main precautions while doing this yoga are as follows.

1- Use a stable chair for this. Because there is a risk of falling from a wheeled chair.

2- Never force yourself to do this. Recognize the limits and capabilities of your body.

3- Control your breathing. Because deep breathing is necessary in every asana.

4- For this, heart patients or pregnant women should consult their doctor.

Chair Yoga: Scientific evidence and research-

1- Research has been done by various scientists on the positive effects of chair yoga. According to a study published in the US Journal of Evidence-Based Integrative Medicine, chair yoga reduced pain and fatigue by 40% in people aged 60+.

2- In India, research has also been done on chair yoga by AIIMS and ‘Patanjali Yogpeeth’. It was found that this method is highly beneficial, especially for the elderly and mentally stressed persons.

Latest website: Yoga and exercise e-book

Nowadays there are many online platforms that provide instructions on yoga and exercise. For example, edublog.cloud. With their help, you can practice yoga and exercise at home. Similarly, there is another blog as well.

yoga.ayush.gov.in is a government website of India.

Another blog has been written in the same way as this one.

Chair Yoga: Comparison with Traditional Yoga-

Chair Yoga: Add to your lifestyle-

1- Set aside at least 30 minutes a day on the Chair.

2- Practice Chair Yoga in the afternoon or after a meeting.

3- Involve family for this yoga, as group practice maintains continuity.

Chair Yoga: Conclusion-

Chair Yoga is the simplest and most effective method to stay healthy in the current lifestyle. It is for all those people who want to take care of themselves, but are limited due to time, place, or physical ability. The biggest feature of this yoga is that it is accessible and safe for everyone. To take the first step towards your physical and mental balance, you only need a chair, a few minutes of your time, and willpower. If you want to make your day energetic, stress-free, and healthy, start Chair Yoga today.

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