How to Practice Chair Yoga

By eHow Sports & Fitness Editor

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Chair yoga, considered a gentler form of yoga, uses a chair for additional support. Most of the exercises are done while sitting on, leaning on or holding onto a chair. This makes it a great way to practice yoga for people of all ages and those with limited mobility. Read on to learn how to practice chair yoga.

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Instructions

Difficulty: Easy

Things You’ll Need:

Chair

Step1

Join a chair yoga class. Often labeled as senior or beginner classes, you will find chair yoga suitable for all skill levels. Almost every yoga position can be adapted to work with a chair. If there are no yoga classes in your neighborhood, pick up a DVD or book to guide you.

Step2

Start by breathing. As with all forms of yoga, the exercise is secondary to the breathing techniques. Chair yoga can even be done at the office with a bit of deep breathing.

Step3

Remember to balance each pose. Yoga is built on a theory of balance for your body. If you do a back bend, you should move into a forward bend.

Step4

Choose a sturdy chair that is not too bulky to move around. A regular four-legged chair works just fine. You do not need to buy a special chair. Make sure that it is comfortable, as you will be sitting on it for 45 minutes to an hour.

Step5

Use the chair to help you balance as you move through each position. Any poses that require you to lie flat on the ground should be done sitting in the chair.

Step6

Start with simple stretches to limber up your muscles. Rushing into more difficult positions may cause strains and injuries.

Step7

Know your limits. Even in chair yoga, you may find that some positions are too difficult to get into or hold. After a few sessions, you should notice some positions become easier. If you ever have any difficulty, ask your teacher for an alternate position.

Step8

Try to do yoga at least once a week, although you can certainly practice more often. Since chair yoga is gentle, you may decide to finish a more rigorous workout with a short chair session.

Tips & Warnings

Most chair yoga classes use only a chair--discarding the use of a mat all together--in order to lessen the difficulty of getting on and off the floor, which may be difficult for some people.
Chair yoga is suited for older people with limited flexibility, but it is also perfect for anyone with injuries who wants to keep practicing yoga.