15 Benefits of Chair Yoga for Seniors
Has your doctor, physical therapist, or even a family member ever touted yoga's benefits and insisted you give chair yoga a try? Maybe you're a skeptic and ask yourself, "What is chair yoga? Does chair yoga really work? Are there any risks? Is it ever too late to start yoga?" I'll get to all these questions in this blog post, but rest assured that yoga for seniors benefits the body and mind in a myriad of ways. Today we'll discuss 15 benefits of chair yoga for seniors and give you a few tips for getting started.
But first what even is chair yoga? Chair yoga is a type of yoga that modifies traditional yoga poses into seated exercises or standing postures that utilize the chair for support. Chair yoga can enhance comfort for seniors or those with disabilities while still providing the same comprehensive benefits as "mat yoga". But what are these great benefits I keep going on about? Without further ado, let's go ahead a dive into the blog.
Disclaimer: I am not a healthcare professional. The purpose of this article is to provide general information for public consumption and is not meant to substitute for medical advice. Please consult a doctor prior to making significant changes in your diet, lifestyle, or exercise regimen.
Physical health benefits of chair yoga
#1 Flexibility
When people think of yoga, the first image that comes to mind is often one of a young woman twisting herself into a human pretzel. It's this image that often leads people to say, "I'm not flexible enough to do yoga!"
I want to dispel this myth by making two points. First, you don't have to be flexible to do yoga. You become flexible because you do yoga. Second, yoga is not a circus performance. It doesn't matter how a pose looks. It only matters that you feel a good stretch while respecting the limits of your body.
Increased flexibility is one of the primary benefits of yoga practice. However, many traditional yoga asanas are not accessible for older adults who have a difficult time getting up and down from the ground, have limited mobility, and/or are wheelchair users.
In contrast, chair yoga can be performed without ever having to stand up and offer the same benefits in terms of flexibility. Using a chair for support can also help seniors experience more safety and comfort while exploring deeper stretches.
#2 Muscle Strength
Stiff muscles are one of the number one complaints that bring people into the yoga studio. Whereas, those seeking to improve muscle tone tend towards weight lifting and resistance training as their go-to form of physical activity. But did you know that chair yoga can also be an excellent way to improve strength?
This can vary depending on the class you take. However, if building strength is one of your health goals, an experienced yoga instructor will be able to provide you with custom chair yoga exercises focused on improving muscle tone. This might look like incorporating weights, body-weight exercises, or even active stretching into your chair yoga class.
While pilates or weight lifting are also effective for improving strength, yoga is a more well-rounded approach the physical fitness. In a 30-minute chair yoga routine, you can build flexibility and strength in a harmonious and functional way. This will translate into a greater sense of balance and stability as you go through your daily routines.
#3 Healthy Joints
Chair yoga can also be an excellent resource if you're someone who lives with health issues, such as arthritis or other joint pain. When it comes to joint health, there are two overarching factors to consider: joint mobility and joint stability. These are sort of like yin and yang to one another. Too much mobility can lead to joint pain and/or dislocations while too little can lead to stiffness and/or poor posture.
Chair yoga incorporates slow, gentle movements that increase blood flow to the joints, stimulate the production of synovial fluid, and stretch surrounding muscles, ligaments, and tendons. Together, this will help improve the range of motion in your joints and reduce inflammation that could be contributing to chronic pain.
At the same time, other chair yoga exercises can help strengthen muscles that support sensitive joints, such as the knees, hips, and shoulders. Furthermore, verbal cues from an experienced chair yoga teacher can help you build postural awareness. Over time, you'll know how to engage certain muscles to protect your joints in everyday movements that might otherwise lead to pain.
#4 Balance and Coordination
So many seniors are interested in improving balance, particularly to reduce the risk of falls. But here's the thing: balance is extremely multifaceted. In order to improve balance, we need to work on harnessing all of the skills I've already mentioned— flexibility, strength, and joint health— and that's where yoga for seniors really shines.
First, your muscles need to be flexible enough and you need to have enough range of motion in your joints to be able to maintain your center of gravity during movements, such as standing up from sitting, bending over, or going up the stairs. Second, you need to have enough muscle strength to support your movements and keep your joints stable.
Lastly, you need to have a third piece of the puzzle: proprioception. That's your ability to know where your body is in space. Someone like Simone Biles, who can do a triple-twisting double backflip, has incredible proprioception. However, someone (like me) who struggles to walk and chew gum at the same time, is less gifted in this arena.
The good news is that proprioception can be trained— yes even if you're a natural clutz. Chair yoga works on building strength and flexibility through functional movements, using the chair for balance. Over time, this helps build awareness of your center of gravity. Your brain learns how to automatically engage muscles to coordinate your movements in a way other exercises for seniors don't.
#5 Lower Risk of Injury
Together, all of the aforementioned benefits help lower your overall risk of injury. Better balance will reduce the likelihood of falls. Flexibility and a greater range of motion in your joints will decrease the chance of sprains or fractures if you do fall. And strong muscles will help absorb impact that would otherwise be transferred into your bones.
Injuries can rob you of your independence and quality of life which is why I believe that incorporating even just a few simple chair yoga poses into your daily routine is an essential ingredient of a healthy senior lifestyle.
#6 Pain Management
To some extent, it's common sense that yoga and other form of exercise help in managing chronic pain. So much of musculoskeletal pain is the result of muscle tightness, poor posture, and/or joint inflammation.
However, chair yoga stands to offer unique benefits in the area of pain management. Not only can it address the physical causes of chronic pain, but the mindfulness aspect of yoga can target the mental aspect of chronic pain as well.
You can read all about how the mind can create and exacerbate chronic pain in my previous blog post. But, in short, certain mindfulness practices can help us learn how to better relate to and cope with our pain.
I love incorporating targeted meditation sessions for chronic pain at the end of chair yoga sessions with my private students. It might be hard to believe, but I've truly seen meditation provide pain relief in a matter of 5-10 minutes which would take weeks or months of physical therapy to achieve.
Yoga and meditation certainly are not replacements for proper medical care. However, they can be invaluable tools to have in your toolbox for managing pain.
#7 Weight Loss
As a yoga instructor, I've lost count of the number of students who have come to me asking how to reduce belly fat. Unfortunately, chair yoga is not going to burn a ton of calories the way the walking or running will. However, yoga can help assist in maintaining a healthy weight.
As the saying goes, "You can't outrun a bad diet." On top of that, there's much more that defines our physical health than our waistline. Even if you can manage to stay slim on a diet of meat-lovers pizza and ice cream, that doesn't mean that you'll have healthy cholesterol levels or meet your nutrient needs.
While yoga may not have a very direct link to weight loss, the presence of mind you'll develop through this mindful movement practice can help you pause and make better food choices. Personally, I find that on days I practice yoga, I have a deeper sense of love and respect for myself and naturally want to fuel my body with foods that nourish it.
#8 Sleep Quality
Exercise, in general, is a tried and tested method to catch more zzz's. However, as was the case with pain management and weight loss, the mindfulness aspect of chair yoga can help improve both the quality and duration of your sleep.
Regular exercise coupled with meditation can help you expend excess energy during the day and help you feel calm and free from anxious thoughts before bed. In fact, a recent randomized control trial of 120 elderly women in India found that participation in a 12-week chair yoga program led to significant improvements in sleep quality.
This is nothing to bat an eye at, because sleep is essential for brain health, balance, muscle recovery, immune function, mood, and lowering inflammation levels. Making sure you get at least 7-9 hours of sleep most nights is one of the most important things you can do to lower your risk of disease or injury as a senior.
#9 Respiratory Function
Yoga is unique in that it is not just a physical form of exercise. The term yoga also includes practices, such as meditation and breathing exercises, known as pranayama. Through controlling the breath, yoga students can learn how to regulate their physical energy and mood. These breathing practices can also help expand lung capacity, strengthen the diaphragm, and clear airways.
However, not all breathing exercises are safe for senior citizens. Older adults with respiratory and/or cardiovascular conditions— such as severe asthma, COPD, high blood pressure, heart disease, or a history of stroke— should exercise caution with certain types of pranayama.
An experienced yoga instructor with specialized knowledge about senior health will be able to modify practices to ensure safety while helping you meet your goals.
#10 Circulation
Of course, with improved respiration, comes increased oxygen intake and more efficient oxygenation of the blood. This helps improve blood flow and circulation in the body. Chair yoga can also help seniors improve circulation through gentle stretching and low-impact exercises that stimulate blood flow to the muscles.
But why should you care about circulation? Blood circulation helps facilitate a variety of important functions in your body. Namely, circulation is involved in helping deliver nutrients to cells and organs, reduce strain on the heart, maintain steady energy levels, heal injuries, and fight infection.
Blood is a connective tissue that plays a vital role in many bodily functions. Improving circulation is a powerful way to boost your energy levels, strengthen your immune system, and start feeling more vital in both body and mind. Chair yoga is an effective tool for seniors to improve circulation in a safe and less strenuous way.
Emotional benefits of chair yoga
#11 Cognitive Function
Chair yoga doesn't just benefit the body. It can help your mind as well! In fact, research has identified regular moderate to intense exercise as one of the strongest protective factors against cognitive decline and dementia in older adults.
You can read more about the specifics of how exercise can improve memory and cognitive function in my recent blog post. However, the main takeaway is that exercise helps the brain better adapt to natural age-related changes that threaten cognitive function.
In addition, meditation, which is not usually incorporated into other exercise classes can help maintain grey matter in areas of the brain associated with memory, logical reasoning, and emotional regulation.
As has been a theme throughout this blog post, chair yoga offers unique benefits to senior citizens because of it's unique integration of both physical exercise and mindfulness practice.
#12 Social Connection
If you had to guess what one of the number one determinants of happiness, chronic disease, and life expectancy was, what would you say? Cigarette smoking? Diet? Income?
Well, you might be surprised to know that social support is one of the most consequential factors for both our mental and physical health. Data from a 25-year longitudinal study of 5,749 adults over the age of 65 find that strong social networks were associated with longer life expectancy and a lower risk of disability. That is huge!
Prioritizing community and socialization in older age is not just a luxury or pastime for social butterflies. It is an important part of protecting your health. There are many ways to seek out social connections as a senior, but attending group fitness classes is certainly one excellent way to connect with like-minded friends.
Think about inviting your girlfriends over once a week to do a chair yoga class on YouTube. See if your local senior center or YMCA has any chair yoga or senior fitness classes. Whatever works for you, just see if you can find a way to move and mingle at the same time!
#13 Stress Management
Stress serves a necessary function, but it can do serious harm if left unchecked for too long. Chronically elevated cortisol levels can contribute to a weakened immune system, high blood pressure and cholesterol levels, insulin resistance, poor digestion, muscle pain and joint inflammation, cognitive decline, and slower wound healing. Yikes!
The good news is that exercise releases endorphins, the body's natural mechanism for reducing pain and stress. Meditation is also another highly effective tool for managing stress. The fact that chair yoga combines both exercise and mindfulness, makes it an ideal resource for seniors trying to keep stress at bay.
You deserve to spend your golden years feeling happy and at peace. That alone should be reason enough to try and reduce stress. However, if you've gone most of your life putting your mental health on the back burner, let the impact of stress on your physical health be a call to action. It's time to be kind to your mind!
#14 Personal Growth
When most of us hear the word "yoga", the image that comes to mind is likely a few of the most common yoga poses. I've already talked briefly about some of the other practices that fall under the umbrella of "yoga", such as breath work and meditation. However, yoga is also an ancient school of Indian philosophy.
If you're someone interested in existential questions or personal growth, yoga can be a powerful practice to reflect on our place in the world and build moral character. I plan to write more blog posts in the future talking about life lessons I've learned from my time on the mat and specific topics within Yoga Philosophy.
However, I felt it necessary to briefly highlight this very unique aspect that separates yoga and chair yoga from other movement practices. Yoga has, without a doubt, changed the course of my life and who I am as a person. Here are just a few of my favorite quotes about how yoga can help us on our journey toward personal growth:
"The study of asana is not about mastering posture. It's about using posture to understand and transform yourself." - B.K.S Iyengar
"Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are." - Rolf Gates
"Calming the mind is yoga. Not just standing on the head." - Swami Satchidananda
#15 Accessibility
Last but not least, is that practicing chair yoga expands the accessibility of yoga in general. Many of the benefits I've listed in this blog post are benefits of yoga in general and not exclusive to chair yoga. However, the type of yoga typically taught in yoga studios is not well-suited to a wide range of people.
Apart from seniors, wheelchair users and others with physical disabilities, individuals with chronic pain conditions (e.g. arthritis, fibromyalgia), those in recovery from surgery/injuries, people in larger bodies, and even office workers can all benefit from chair yoga.
However, few yoga instructors have been trained to teach chair yoga. When you support the work of chair yoga teachers, you increase the demand for chair yoga and other forms of adaptive yoga. This helps make yoga accessible to those who otherwise wouldn't be able to benefit from this transformative practice.
How to start your chair yoga program
Chair yoga safety tips and precautions for seniors
So are you totally sold on chair yoga and ready to get started? Well, here are a few points to consider before jumping into the world of chair yoga:
Consult your doctor. Always, always, always talk to your primary care physician or other relevant member of your healthcare team prior to starting a new exercise program. This is especially true if you suffer from osteoporosis or a heart condition and/or have had a recent surgery. Ask your doctor if chair yoga is right for you and if there are any modifications you should make to your practice.
Work with an experienced teacher. When you're first getting started, working one-on-one with a teacher specializing in senior chair yoga is worth it. This is especially true if you're trying chair yoga for the first time. A private yoga instructor will be able to make sure you're doing the poses correctly and safely and provide modifications to adjust for any underlying health conditions you may have. Even if you decide to start with a group chair yoga class, make sure that you find an instructor who can answer your questions and seems competent.
Create a safe space. One benefit of chair yoga is that you don't need much equipment. One sturdy chair will do. Even a yoga mat is optional. However, it's important to make sure you have enough space to practice and that the ground around you is free from trip hazards. You may also want to avoid having a heavy meal or too much liquid for about an hour or two before you plan to practice. This is to prevent feelings of acid reflux or urinary urgency during your chair yoga session.
Keep your ego in check. The number one cause of yoga injuries for young and old practitioners alike is ego. Learn how to listen to your body. Don't try to do too much too fast, and accept your limits if you can't do as much one day as you could the day before. Remember what I said about how yoga helps develop our character? Be humble, be consistent, and you will see progress. Slow and steady wins the race.
Beginner-friendly chair yoga poses for seniors
Ready for your first chair yoga class? Good news for you! Here at Haiden's Yoga Practice, I provide printable PDF guides with chair yoga poses and routines specifically curated with seniors in mind. You can read my most recent blog on the best chair yoga poses for seniors with chronic lower back pain or download my printable chair yoga guide.
I also have a blog coming out later this month (September 2024) all about the best chair yoga poses for seniors with heart conditions. Join my newsletter to be notified when it goes live!
Let's stay connected!
I sincerely hope reading all about the benefits of chair yoga for seniors has you feeling inspired and excited to make this practice a part of your lifestyle. I'm a yoga instructor because I have seen, first hand, how transformational this practice can be. I'm a chair yoga instructor because I feel called to expand access to yoga and serve those who stand to benefit most from it.
Joining the Haiden's Yoga Practice Online Senior Community is 100% free and gives you access to exclusive chair yoga tips, senior care articles, and mindfulness practices. Sign-up for my email list to be notified anytime I share new resources.
If you're interested in working with me directly, you can visit my website to learn more about my paid yoga and mindfulness services for senior citizens, or book a FREE consult call to learn more about how we can work together to achieve your goals:
Book a Consult: calendly.com/haidensyoga/30min
1:1 Chair Yoga for Seniors: haidensyogapractice.com/private-chair-yoga-classes-for-seniors
Group Chair Yoga for Seniors: haidensyogapractice.com/group-chair-yoga-for-seniors
Private Meditation Sessions for Seniors: haidensyogapractice.com/mindfulness-for-seniors
Thank you for taking the time to read this blog post. I wish you a wonderful rest of your day, filled with mindfulness and ease.
All the love,
Haiden
References
Bartos, L. J., Meek, G. A., & Berger, B. G. (). Effectiveness of yoga versus exercise for reducing falling risk in older adults: Physical and psychological indices. Perceptual and Motor Skills, 129(4). https://doi.org/10.1177/00315125221100820
Bhatia, R., Hirsch, C., Arnold, A. M., Newman, A. B., & Mukamal, K. J. (2023). Social networks, social support, and life expectancy in older adults: The Cardiovascular Health Study. Archives of Gerontology and Geriatrics, 111. https://doi.org/10.1016/j.archger.2023.104981
Hariprasad, V. R., Sivakumar, P. T., Koparde, V., Varambally, S., Thirthalli, J., Varghese, M., Basaaraddi, I. V., & Gangadhar, B. N. (2013). Effects of yoga intervention on sleep and quality-of-life in elderly: A randomized controlled trial. Indian Journal of Psychiatry, 55(3). https://doi.org/10.4103/0019-5545.116310
Madhivanan, P., Krupp, K., Waechter, R., & Shidhaye, R. (2021). Yoga for healthy aging: Science or hype? Advances in Geriatric Medicine and Research, 3(3). https://doi.org/10.20900/agmr20210016
Sivaramakrishnan, D., Fitzsimmons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D. H., & Baker, G. (2019). The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16(33). https://doi.org/10.1186/s12966-019-0789-2
Yao, C. T., Lee, B. O., & Su, Y. C. (2023). Effect of Chair Yoga Therapy on functional fitness and daily life activities among older female adults with knee osteoarthritis in Tawain: A quasi-experimental study. Healthcare, 11(7). https://doi.org/10.3390/healthcare11071024
