Chair yoga could be the solution for those who work sitting down to avoid pain

Exercising while sitting may not seem to make much sense at first glance. But chair yoga is a form of exercise that embraces the sitting posture.

Chair yoga nothing more than the Traditional yoga practiced sitting or using a chair . Many people assume that it is an exercise for older people, as chair yoga classes generally target this demographic who actually benefit from the practice.

Chair yoga was found to be an effective intervention for women ages 65 and older with knee osteoarthritis, according to a small study published in the April 2023 issue of the journal Healthcare.

The practice boosts women’s functional fitness and ability to perform activities of daily living, suggesting that chair yoga may help decrease the risk of osteoarthritis progressing to a level of disability.

But chair yoga is great for everyone no matter your age, especially if you’re glued to your desk most of the day.

Fifteen minutes of chair yoga or guided meditation significantly improved several markers of physiological and psychological stress in participants in a study published in January 2012 in the journal Evidence-Based Complementary and Alternative Medicine. Dozens of companies also offer free chair yoga to their employees, specifically to reduce stress and improve health.

That’s no surprise to certified yoga instructor Stacie Dooreck, who has been teaching chair yoga at businesses in California for decades.

“It’s safe for all ages and can be very gentle,” Dooreck said. “It also helps with flexibility, posture — people in offices are often hunched over at their desks — and combats repetitive stress injuries like carpal tunnel syndrome.”

Chair Yoga for Everyone

Although yoga is often associated with meditation and calmness, Dooreck said the practice actually gives you a lot of energy, as well as improving concentration and focus.

Chair yoga also gives people another way to move their bodies, said Ansley Davis, a master instructor at Chicago-based YogaSix. While she typically sees older people opting for chair yoga — often those with injuries or who have trouble getting up and down from the floor — she says the practice is for everyone, no matter their age or ability.

“Chair yoga is great for releasing muscle tension and pain and for overall mobility,” Davis said. “It’s also a great activity for your rest day. Plus, the more you can vary your movements, the better.”

Research shows that the benefits of regular yoga practice include increased blood flow, improved sleep, improved breathing, and an increased sense of well-being, as well as decreased blood pressure, depression and anxiety, chronic pain, and inflammation.

How to start practicing chair yoga?

Want to get started? Try chair yoga for five minutes every day.

“Five minutes of chair yoga a day is better than doing it once a week for an hour,” Dooreck said. “You want to create a habit. After doing five minutes, people usually want to do more because they feel better.”

If you feel any pain or discomfort while performing a movement, do not force it, relax or pause before moving on to the next pose.

“Whether you’re experiencing noticeable pain or not, if you’re someone who sits or is sedentary for a large portion of the day, you’ll notice a difference over time,” Davis said. “You might suddenly notice, ‘Oh my gosh, I can see further over my shoulder,’ or, ‘I’m breathing more deeply.’”

Chair Yoga Moves for Beginners

As you perform these poses, inhale and exhale through your nose. This approach fully engages your diaphragm—your primary respiratory muscle—and allows for deeper, calmer breathing.

Before starting any new exercise routine, consult your doctor.

Joint warm-up

Sitting upright on the edge of your seat and facing forward, make circles with your hands and feet, either together or apart. This movement can prevent problems like carpal tunnel syndrome in your wrists and combat leg fatigue, Dooreck said.

Cat and Cow Pose

This yoga move involves arching and rounding your spine, Davis said. Sit up straight and inhale as you tuck your chin up slightly and stretch your chest forward in cow pose, which expands your chest. Then exhale and round your spine, bringing your chin to your chest in cat pose, which stretches your upper back.

Side bends

Raise your right hand in the air and lean to the left. Then switch sides with your left hand raised in the air and leaning to the right.

Twists

Sitting upright, turn your head to one side and hold the posture for three to five breaths, twisting your spine, and then switch sides.

Seated forward bend

This move is great for combating shoulder tension. Start by placing both feet on the floor with your chair away from your desk. Raise your hands in the air, interlace your fingers, and then lean forward so that your chest is over your knees and your hands are touching the floor.

Standing structure

Hold each elbow with the opposite palm, then raise your arms above your head. Think about separating your arms while also holding them together. Hold this pose for five breaths.

Sitting posture

End your session with your feet flat on the floor and your hands resting on your thighs. Breathe slowly and deeply for several minutes, while being aware of your body and listening to the sounds around you. Before standing up or returning to work, place your hands over your heart, one on top of the other.

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This content was originally published in Chair yoga could be the solution for those who work sitting down to avoid pain on the CNN Brasil website.

Source: CNN Brasil