Chair Yoga for Seniors – Part 1
Benefits of Chair Yoga
In comparison to many forms of exercise, the benefits of Chair Yoga far outweigh the risks. The therapeutic exercises work the body, from head to toes, to the best of any client’s ability.
Therefore, the method used, addresses the whole body in a single routine.
This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga class.
Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.
To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in “tolerance zones.” Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.
The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.
Now, back to cardiovascular benefits – There seems to be a lot of confusion about what is classified as aerobic exercise. One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the body’s need for oxygen that is aerobic.
In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.
Much of this mentality stems from the “No pain – No gain” era. Most of the original advocates of this theory are now “nursing their own wounds” and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.
May I remind anyone, who is left standing, from the No pain – No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.
We have all heard the saying, “Rome wasn’t built in a day.” Those words are extremely profound, when thinking about correcting poor posture and alignment. It takes years to create poor alignment.
Therefore, poor posture cannot be corrected in a single day. A more appropriate saying, when thinking about posture and alignment might be, “The leaning tower of Pisa cannot become straight in a week.”
However, improvements to posture can be made through Chair Yoga exercises and through daily “posture awareness.” In my classes, I refer to posture awareness as “homework.” It usually draws a chuckle from students, but they also know that class time is the time to learn and practice Chair Yoga together.
Time away from the Yoga class is when you put the principles you have learned, in motion, and adapt them into your lifestyle. I cannot promise Chair Yoga is a “cure all,” but you will see improvements in every aspect of your life. However, practicing your homework separates the fantastic success stories from those who see some modest improvement.
So, what is posture awareness? This is taking the time to be aware of your posture, on a daily basis. The first thing you want to do in order to open your awareness is look at your side profile in a mirror and any photographs of yourself. At this point, look at your spine from top to bottom.
Do you see slumping, forward tilting of the neck, or extra large curves? Your spine should be aligned so that it is fairly straight at all times. During a number of daily activities such as: Standing, walking, reading, eating, sitting, lying, typing, and more, you should make a conscious effort, to keep your head and back straight.
Now, we can all remember a schoolteacher who preached, “Keep your back straight,” but now we know that he or she was absolutely correct. Take the time to adjust your spinal alignment, from this moment on, and every time you can remember to do so.
If possible, you should also attend any workshops about Chiropractic and Orthopedic medicine. Educate yourself about your body, your spine, and your choices. You can usually find these workshops and many more valuable meetings at your local senior center. These workshops are usually free, you are under no obligation, and it makes for a good “Fact finding mission.”
The alignment and posture principles, you learn in a Chair Yoga class, can be as simple as, “Pain or no pain.”