By Cynthia Horton
Chair Yoga is a gentle discipline and has been referred to as one of the gentlest forms of yoga. Yoga is a discipline that when practiced consistently, increases strength, mobility, coordination, concentration, and can ease the physiological results of stress retained in emotional, mental, and physical tensions and blockages.
Practical Use of A Chair
Chair Yoga uses a sturdy chair (without wheels) to make yoga poses also accessible to those with limited range of motion and or limited stability. Almost any Yoga Pose can be adapted to a practice with a chair.
Having a sturdy support to use while practicing is a powerful modification for those with limitations who are interested in any kind of exercise they can do, such as the elderly and physically challenged.
Chair Yoga is for everyone; for all ages, for those with varying degrees of mobility, and those in varying degrees of condition. The health benefit of a consistent Chair Yoga practice is powerful and available for everyone.
Creating a Complete Practice
I’ve been learning how you can perform most yoga postures, breathing techniques, meditation, and relaxation techniques using the chair in some form. Many basic body mechanics of traditional Yoga postures can be retained while using a chair. As in all my yoga practice, also now with Chair Yoga, practice begins with focus on establishing a firm foundation for each pose.
With Chair Yoga, practice showing and assisting asana variations include working with the chair as a tool to use when establishing a firm foundation. Once established, proper attention can be paid to breathing, tweaking alignment, and focusing on relaxing areas of the body not currently used actively to retain the pose, or shape.
Some reminders from the Chair Yoga course videos have already been beneficial to my current students. One such reminder, the importance of conscious pausing, has been reinforced in practice with my students through this Chair Yoga study.
Focusing on Breath
I find it exciting when students learn the importance of taking the time while focusing on their breath while in pose; where there is more openness, where the breath becomes tight and where to direct attention with the breath to gauge where they are with that shape.
Keeping our focus on breath between poses allows time to notice the effect on your body of your effort in the pose. By developing the inward focus on the breath, I believe the yogi can more safely practice and expand upon experience of the poses by learning how miniscule movement in the pose affects the quality and effectiveness of the stretch.
This helps protect us from over-reaching, by listening to the signals in our body. I’ve found mindful practicing has exponentially expanded my ability to experience the shape of the pose. The added support of a chair can relax a student enough to be open, not rush, and find that space where the only effort being used is what is necessary for that shape; all else is open and relaxed.
Getting on and off the Floor
This gentle discipline can be practiced with a chair being used only to lessen the difficulty of getting on and off the floor, which may be difficult for some people. Chair Yoga can also be used in combination with floor exercises on a mat, if getting on and off the floor is not an issue.
Often, the chair can be used more as a steadying prop if for nothing else. I’ve noticed some students in my beginning and intermediate classes who resist using props, but also tend to become a bit frustrated with their expression of some standing poses.
I’ve started adding a chair to current beginning and intermediate classes periodically to stress the benefit from using as much support as is needed when seeking a pose. As we develop body memory process with practice, and gain strength and focus, the way in which we practice using the chair can change and evolve as needed.
A Practice That Crosses Generations
Chair yoga has been a blessing to my mother as she ages. The time my mother, my daughter, and I spend together has always included our yoga practice, currently, a Chair Yoga practice. While my daughter was pregnant and experiencing more limited range of motion and movement due to her growing belly. As a result, Chair Yoga practice was a vehicle for some satisfying activity for her after work.
So, while the reasons were different, three generations continue yoga practice together using Chair Yoga modifications. Our practice has always been important part of our visits. With the Chair Yoga option, it’s allowed us to continue practicing through periods of our lives in which we’d otherwise not have been able to spend the time together in practice.
While my mother practices asana variations to support hip and knee fragility, after my daughter’s pregnancy, we can also practice with family members working with obesity issues. Chair Yoga practice, with a close eye and focus on modifications as required, has proven to be accessible for those building trust in their bodies ability to gain strength and mobility necessary to support them while encouraging weight loss.
Learning Your Limits
It is important to know your limits and focus on what you can do comfortably in any activity. Chair yoga for limited range of motion, rehabilitation, and therapy can provide valuable options to support expansion of range of motion and rehabilitation.
There may be some positions too difficult to get into or too difficult to hold for any length of time with or without modifications. Some positions can and will become easier with practice. For positions that produce unnecessary strain and/or do not become more accessible with practice, I feel my role is to assist by suggesting an alternate position.
We all enjoy our successes. I like to encourage students and fellow yogis with my belief that our yoga practice is a success, as long as we keep practicing. People will practice that in which they feel competent or successful, and what they feel better after doing. It all adds to the feeling of good overall general well-being we experience after our practice.
Learning Gratitude
I am grateful to have had the opportunity to investigate this gentle discipline. I feel it’s been beneficial for me on a personal level also as I’ve had my own structural health challenges and can appreciate modifications supporting practice. Experiencing my own limits has allowed me to be more aware of how frustrating having a limitation can feel.
How wonderful it is to be able to make modifications and still DO some things that otherwise, one would not be able to. Having an understanding of others limitations has made me more conscious of word choice when encouraging students to find their safe expression of the asana shape in practice.
Continuing Education
When practicing with some more challenged students, what I’ve learned from the Videos and Aura Wellness Publications’ Inside Chair Yoga, has broadened my mind with yoga asana modifications. This gentle discipline is a practice I’m continually learning about as I search for a way to safely give a student verbal guidance on a position that will open an area they may not have used for a very long time.
So many times I’ve heard “I’m not flexible, can’t do yoga.” And the individual so often shows their disbelief when they’re told “That’s perfect! Yoga is just for you!” Those who come to practice with an open mind, are most likely to come back.
The physical sensation of relief from tension and positive feelings they experience/d through practice carried over at least a day or more. Another one of the things I love about yoga practice in any form; the practice and resulting benefits are strong encouragement for yoga students.
Making Chair Yoga Classes Interesting
As students continue to practice, I focus on a certain amount of repetition for a number of sessions, with at least the opening and closing breath and asana practice. The arm exercises as presented in the Yoga For the Rest of Us DVD in particular feel good and address the shoulder, upper back, and neck areas, where the majority of people tend to hold tension.
Paul Jerard’s Inside Chair Yoga helped me become more comfortable with a flow of breath and shape, when following the pictures and written clues. I’ve found my students are more likely to remember the most often practiced poses, develop their body memory process, and optimally, will eventually begin some kind of practice outside of class.
When using a chair, as in Chair Yoga practice, benefits can be derived in office settings, at home, and at a more formal, class-structured session. Another benefit to Yoga practice is that it can be practiced anywhere.
A few moments spent focusing on deep breathing and remembering to set your foundation evenly will support a more comfortable experience of the moment; in class, at work, when sitting or standing anywhere. Wherever you are, you can focus on breathing fully and deeply in combination with mindful movement.
Cynthia Horton is a Certified Chair Yoga Teacher and a graduate of Aura Wellness Center.
To see our selection of Yoga teacher training courses, please visit the following link.
https://aurawellnesscenter.com/store/
Click here too 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
Chair Yoga: A Gentle Discipline
By Faye Martins and Kimaya Singh
Chair Yoga classes are where relaxation meets rejuvenation, and mindfulness intertwines with movement. In this gentle discipline, yoga poses are adapted to be performed while seated on a chair or using it for support, making it accessible for individuals of all ages and abilities.
Whether you’re a seasoned teacher looking to add chair yoga classes to your schedule or someone seeking a low-impact exercise, Chair Yoga offers a unique blend of physical benefits and mental well-being. Join us as we explore how to teach Chair Yoga, its myriad advantages, and practical tips to get started on this revitalizing journey.
How to Teach Chair Yoga?
Teaching Chair Yoga requires a delicate balance of expertise and empathy. Start by creating a welcoming atmosphere where students feel comfortable and supported. Provide clear, concise instructions while demonstrating each pose with enthusiasm and clarity.
Encourage participants to listen to their bodies and modify poses to ensure safety and comfort. Emphasize proper alignment and breathing techniques throughout the practice, guiding students to harmoniously connect mind, body, and breath.
Incorporate creative variations and props to keep classes engaging and dynamic. Use verbal cues, visual aids, or hands-on adjustments to help students deepen their understanding of each pose.
Remember that patience is key – allow space for questions, feedback, and individual exploration. Foster a sense of community within your class where everyone feels valued and respected on their unique yoga journey.
Benefits of Chair Yoga for All Ages
Chair yoga offers numerous benefits for individuals of all ages. One advantage is its accessibility, making it ideal for those with mobility issues or physical limitations. Through gentle movements and poses, chair yoga helps improve flexibility, strength, and balance.
For older adults, chair yoga can be beneficial in maintaining joint health and preventing stiffness. It also promotes relaxation and reduces stress levels, contributing to overall well-being. Younger practitioners can benefit from chair yoga by improving posture and increasing body awareness.
Additionally, chair yoga is a gateway for beginners new to the practice. It allows individuals to experience yoga’s mental and physical benefits in a safe and supported environment. Incorporating chair yoga into your routine can improve physical health, increase mindfulness, and enhance quality of life.
How to Get Started with Teaching Chair Yoga
Are you ready to embark on the journey of teaching chair yoga? Here are some tips to help you get started. Familiarize yourself with the basic principles and benefits of chair yoga. Understand how it can be adapted for individuals of all ages and abilities.
Next, consider enrolling in a certification program or workshop tailored explicitly to chair yoga instruction. This will give you the knowledge and skills to lead safe and practical classes.
When planning your classes, remember to incorporate a variety of poses that focus on stretching, strengthening, and relaxation. Be mindful of any physical limitations or injuries your students may have, offering modifications as needed.
Creating a welcoming and inclusive environment is vital when teaching chair yoga. Encourage open communication with your students, allowing them to express their needs and preferences during class.
Incorporate mindfulness techniques into your routine to practice self-care. This will benefit you as an instructor and enhance the overall experience for your students.
Chair Yoga Poses for Beginners
Are you new to chair yoga and wondering where to start with poses? Let’s explore some beginner-friendly chair yoga poses that are gentle yet effective in improving flexibility and strength.
Begin by sitting tall in your chair, placing your feet hip-width apart. Inhale as you reach both arms towards the ceiling, lengthening through the spine. Exhale as you bring your hands back down to the heart center.
Next, try a seated twist by placing one hand on the opposite knee and gently twisting towards the back of your chair. Remember to keep your spine long, and shoulders relaxed throughout the movement.
For a gentle hip opener, sit towards the edge of your chair and cross one ankle over the opposite knee. Keep your foot flexed to protect your knee joint as you lean forward slightly to deepen the stretch.
Don’t forget about incorporating deep breathing into each pose to enhance relaxation and mindfulness during your practice. Enjoy exploring these beginner chair yoga poses at your own pace!
Modifications and Variations
Chair yoga modifications and variations are crucial in making the practice accessible to individuals of all abilities. Modifying poses allows everyone to participate comfortably, regardless of age or physical limitations.
For beginners, starting with gentle movements like seated twists or shoulder rolls can help build strength and flexibility gradually. These simple modifications ensure a safe and enjoyable experience for everyone in the class.
Variations offer an opportunity to tailor the practice to suit individual needs. Whether it’s using props like blocks or straps for support or adjusting the intensity of a pose based on personal comfort levels, there are endless ways to customize each posture.
By incorporating modifications and variations into your chair yoga classes, you create an inclusive environment where students feel empowered to explore their practice at their own pace. This approach fosters a sense of acceptance and encourages self-discovery on the mat.
Incorporating Mindfulness in Chair Yoga Classes
Incorporating mindfulness in chair yoga classes can enhance the overall experience for participants. By encouraging students to focus on their breath and body sensations, instructors can help them cultivate a more profound sense of awareness and presence during their practice.
As students move through gentle chair yoga poses, guiding them to pay attention to each movement and sensation can promote a greater connection between mind and body. Encouraging participants to let go of distractions and be fully present in the moment can help reduce stress and anxiety while increasing relaxation.
Integrating mindfulness techniques such as guided meditations or body scans into the class can further support students in developing mindfulness skills both on and off the mat. Emphasizing acceptance, non-judgment, and self-compassion throughout the practice can foster a more profound sense of well-being for individuals of all ages and abilities.
By incorporating mindfulness into chair yoga classes, instructors have an opportunity to create a nurturing space where students can deepen their mind-body connection and cultivate inner peace.
The Universality of Chair Yoga
Chair yoga is a practice that transcends age, ability, and physical limitations. It offers a gentle approach to yoga accessible to everyone, regardless of their fitness level or mobility. The beauty of chair yoga lies in its adaptability – it can be modified to suit individuals with various needs and challenges.
Whether you are a seasoned yogi looking for a more gentle practice or someone recovering from an injury seeking therapeutic movement, chair yoga can meet you where you are. Its simplicity makes it ideal for beginners who may feel intimidated by traditional yoga classes.
The universality of chair yoga extends beyond the physical benefits; it also nurtures mental well-being through mindfulness and relaxation techniques. By focusing on breath awareness and being present in the moment, practitioners can experience a sense of calm and inner peace.
Summary
Teaching chair yoga requires patience, creativity, and an understanding of how to adapt traditional yoga poses for seated participants. By incorporating modifications and variations, instructors can ensure that each student feels supported in their practice while still experiencing the physical and mental benefits of yoga.
Incorporating mindfulness techniques into chair yoga classes can help students cultivate present-moment awareness and deepen their mind-body connection.
Conclusion
Chair Yoga is a gentle discipline that offers numerous benefits for people of all ages and abilities. Whether you want to improve flexibility, reduce stress, or incorporate mindfulness into your daily routine, Chair Yoga can be a great way to achieve these goals. With the proper guidance and practice, anyone can enjoy the physical and mental benefits of Chair Yoga.
Start by learning basic poses, exploring modifications and variations to suit your needs, and incorporating mindfulness techniques into your practice. Remember that Chair Yoga is accessible to everyone, regardless of age or physical condition.
© Copyright – Aura Wellness Center – Publications Division
9 thoughts on “Chair Yoga: A Gentle Discipline”