By Faye Martins
Can Chair Yoga for reducing pain work? Yes, Chair Yoga is a great activity for reducing pains and aches while being substantially supported in the poses. One of the greatest benefits of Chair Yoga is that anyone, regardless of age and fitness level, can enjoy the practice. Students with various physical challenges and health issues will be able to participate in a well-rounded yoga practice with the added support of a chair, a practice that may be otherwise unobtainable or unmanageable for the student. Reducing pains and aches can become a priority at some point in life, and using a chair can help with pain management.
Not Just for Seniors
Reducing pains and aches is not a seniors-only issue. Students who are working in an office will also benefit from being able to complete a brief Yoga sequence to refresh and restore their energy. Chair Yoga is particularly effective at reducing pains and aches while releasing muscular tension in the neck, shoulders, hips, and back. These areas are often tight, from working at a desk or computer for hours at a stretch.
Effective Chair Yoga Exercises
A number of chair yoga exercises can help reduce pain and aches. One effective exercise is to sit in a chair with your back straight and your feet flat on the floor. Take a deep breath in and raise your arms above your head. As you exhale, bend forward from the waist, reaching for your toes. Hold this position for a few breaths before returning to the starting position.
Twist Options
Another exercise is to sit in a chair with your legs crossed at the ankles and your hands resting on your knees. Slowly twist your torso to the right, then to the left. Repeat a few times. These exercises can help stretch and strengthen the muscles, relieving pain and discomfort. Give the next few exercises a try and see how you feel. Students who practice a few times per week recommend Chair Yoga for reducing pain because of the results they experience.
Forward Bend
Stand in front of your chair with your feet a little wider than hip distance apart, and stand a few feet away from the chair. Bend forward and reach for the back of the chair. Gently bend over the chair’s seat with your torso parallel to the floor until you feel a nice stretch in your arms, back and legs. Hold for thirty seconds, breathing slowly and deeply. One of the benefits of chair yoga is that it can help reduce pains and aches in the body. A forward bend is a reliable technique to stretch the muscles in the back and release tension. It also helps to lengthen the spine and improve posture.
Kneeling Arm and Shoulder Stretch
If you do not have carpeting, place a towel or blanket on the floor to kneel on. Kneel on the floor and place your elbows on the chair seat, hands pointing straight up in the Prayer Position. Slowly lean down and away from the chair seat until you feel a nice stretch in your triceps and shoulders. Hold for thirty seconds breathing deeply and slowly. * Note – if you cannot kneel on the floor, use the seat of another chair to place your elbows on while sitting on your chair.
Seated Thigh and Back Stretch
While seated, separate your feet wider than your hips, and place your elbows on a chair in front of you. Place your hands on the back, sides, or seat of the other chair, depending on your level of flexibility. Make sure the extra chair is far enough away to get a good stretch. Hold for thirty seconds, breathing slowly and deeply.
Importance of Movement
A lack of movement perpetuates many diseases. People who are ill, injured, or elderly will benefit substantially from the regular practice of gentle Chair Yoga. Office workers will also benefit because they can substitute a constructive Yoga routine instead of the traditional coffee or smoke break. This practice will help to release tension and revitalize the body and mind. Additionally, Chair Yoga will increase circulation and stimulate the immune system, enhancing and improving a student’s general overall health status while reducing pains and aches.
Holistic Health
Yoga has many benefits, and doing it regularly can improve your mental and physical health. Chair yoga is a great way to get started if you’re new to yoga, or if you have trouble getting down on the floor. Yoga can help reduce pain and aches by improving flexibility and range of motion. It can also help reduce stress and anxiety, and improve sleep quality. Ultimately, Chair yoga is a gateway to reduce pain and enjoy the quality of life.
© Copyright – Aura Wellness Center – Publications Division
Click here to see our online Yoga Nidra teacher training course.
Are you an experienced teacher looking for YACEP credits or continuing education?
Subscribe to Our Newsletter for Special Discounts and New Products
Related Resources
52 Essential Principles of Yoga Philosophy to Deepen your Practice
by Rina Jakubowicz
A Relaxing Way to De-stress, Re-energize, and Find Balance
by: Gail Boorstein Grossman
YOGA: THE PATH TO HOLISTIC HEALTH
by B.K.S. Iyengar
TEACHING YOGA: Essential Foundations and Techniques
By Mark Stephens
Related Resources
Magnavita N Elovainio M De Nardis I Heponiemi T Bergamaschi A. Environmental discomfort and musculoskeletal disorders. Occup Med (Lond) 2011 61 196–201
Van Poppel MN Hooftman WE Koes BW. An update of a systematic review of controlled clinical trials on the primary prevention of back pain at the workplace. Occup Med (Lond) 2004 54 345–352
Maher CJ. A systematic review of workplace interventions to prevent low back pain Aust J Physiother 2000 46 259–269
Kreis J Bödeker W. Health-related and Economic Benefits of Workplace Health Promotion and Prevention – Summary of the Scientific Evidence Essen BKK Bundesverband 2004
Related Research
Wolfson N. Incorporating yoga Yoga Journal March/April 1999 45–46
Mohan G. Exploring yoga as therapy Int J Yoga Therapy 2006 16 13–19
Upadhyay AK Balkrishna A Upadhyay RT. Effect of pranayama (voluntarily regulated yoga breathing) and yoga asana (yoga postures) in diabetes mellitus (DM): a scientific review J Complement Integr Med 2008 5: doi:10.2202/1553-3840.1114.
Bower JE Woolery A Sternlieb B Garet D. Yoga for cancer patients and survivors. Cancer Control 2005 12 165–171
See our testimonials to find out what our graduates have to say about teaching yoga classes and our selection of online yoga instructor certification courses.
Chair Yoga for reducing pain is particularly effective at releasing muscular tension in the neck, shoulders, hips and back. Thanks for sharing this valuable article.