Fitness

Have you tried chair yoga?

Strength coach and trainer Reda Elmardi, C.S.C.S., often uses chair yoga with older adults. He says it helps with balance and confidence and reduces your risk of falling. This is especially important in the winter, when you may encounter icy sidewalks. Here are three of Elmardi’s favorite chair yoga poses. All you need is a sturdy chair.

Illustration of woman in 3 different yoga poses

Cat Cow

  1. Sit on a chair with both feet on the floor and place your hands on top of your thighs.
  2. Inhale, then arch your back while letting your shoulder blades come toward each other. This is cow pose.
  3. Exhale, then round your back outward, dropping your chin to your chest. This is cat pose.
  4. Keep moving gently from arching to rounding.

Pigeon

  1. Sit with both feet on the floor, then lift your left leg and place your left ankle on top of your right leg, just above the knee. If this is too challenging, put your left ankle on top of your right foot, with the left knee falling open to the side.
  2. Slowly exhale and lean forward with your chest until you feel a good stretch in your left hip. If you feel any tension or pain, sit back up.
  3. Hold for a few breaths, then switch sides.

Side Angle

  1. Sit with both feet on the floor and bring your arms overhead, palms facing each other.
  2. Twist toward the left while bringing your right hand down to the ground by your left foot. If you can’t reach, bring the hand to your left knee instead. Your left arm should be extended toward the ceiling.
  3. If it feels comfortable for your neck, look up toward your left arm. If not, look down toward your feet.
  4. Hold there for a few breaths, then come back up and switch sides.

“Chair yoga can help you get stronger, sleep better, and relieve back pain,” Elmardi says.