Chair Yoga: A Gentle Practice for Emotional Well-Being and Fall Prevention Across All Ages

Marian Rivman is pushing 80. Harriet Luria is a proud 83. In this trio, Carol Leister is the baby at 62. Together, they have decades of experience with yoga. Only now, it involves a chair.

Adapting conventional yoga postures for seniors and individuals facing physical limitations, chair yoga proves that it can still offer an effective exercise experience. Following a session recently, these three practitioners confirmed this notion. With older adults increasingly engaging in fitness activities, chair yoga has seen rising interest among them.

You’re engaging your entire body," Rivman suggested. "What you can accomplish while seated is gentler on the knees and hips. This makes it easier for you to assume positions you used to take when younger without causing discomfort.

Sitting down to exercise, or standing while holding onto a chair to perform some poses, may not sound like a workout, but Rivman, Luria, Leister and practitioners everywhere see a world of benefits.

I started doing it because of my osteoporosis; the chair yoga is more manageable," Luria explained. "There’s less concern about tumbling and getting injured. It turns out to be simpler than I anticipated yet still challenging. Plus, it effectively works your muscles. This makes for a great exercise session.

Yoga with a chair isn't just for older people

Chair yoga is clearly marketed to older women, who made up the class where the three yoga friends got together at the Marlene Meyerson JCC on the Upper West Side of Manhattan . But the practice also has a lot to offer others, said their instructor, Whitney Chapman.

Desk workers can squeeze in 15 minutes of chair yoga, for instance. Many companies offer it as a way to cut down on stress and improve overall health. And people recovering from surgery or injuries may not be ready to get down on a yoga mat, but they can stretch in a chair.

"I've known these ladies for about 18 to 20 years. The first time I introduced chairs into a yoga session, all my students protested saying they didn't want senior citizen yoga; they felt they weren't elderly," Chapman stated.

And then they realised that using a chair is just as beneficial as employing a yoga strap or block. Both serve as tools to assist you in achieving your goals. This isn't solely due to age; these aids can be useful for anyone. Sitting in a chair does not imply that one is elderly.

Chapman highlighted several advantages: enhanced flexibility, increased strength, better balance. Additionally, numerous individuals who practice yoga often mention an improvement in their mental health. This form of exercise can be especially beneficial for those facing mobility challenges or suffering from conditions such as arthritis or persistent backaches. Furthermore, Chapman offers yoga sessions tailored specifically for cancer and Parkinson’s disease patients.

In addition to restorative and other benefits, the practice of chair yoga can help improve posture for people of all ages and abilities, and help older people prevent falls.

A physical practice that can last a lifetime

Leister recently retired.

“I've been looking for all different kinds of exercises to do and this is one of them,” she said. “This is the one that I could see doing for the rest of my life, where some that are a little more strenuous I may not be able to do in the future.”

Traditional yoga originated more than 5,000 years ago in India . Many of the poses used today are also that old. It can be as much spiritual as physical, and that also goes for its chair descendant. The precise movements are tied to deliberate, cleansing breathwork.

Rivman has been practicing yoga for around half a century.

“I once began and felt how it benefits my body; after that, I didn’t want to stop. If there’s a safe method to continue, then that’s a decision you’ll have to make,” she stated.

Statistics of Yoga, incorporating chair yoga

Over the past two decades, the popularity of yoga, such as chair yoga, has grown in the U.S. According to data from the U.S. Centers for Disease Control and Prevention in 2022, 16.9% of adult individuals aged 18 and above engaged in yoga within the previous year. The figures were particularly high amongst women between the ages of 18 and 44.

The statistics revealed that women are over two times more inclined to engage in yoga compared to men. Additionally, the proportion of adults using yoga for pain management or treatment declined as household income rose.

The CDC , did not specifically analyze chair yoga but suggests that individuals aged 65 and above should concentrate on activities that enhance balance and strength. According to the health agency, this objective can be met through different forms of exercise, such as chair yoga.

Why aren't more males practicing yoga?

Chapman and her pupils share their views on why fewer males engage in yoga. According to Chapman, historically, this discipline was primarily for men; however, with its Western adaptation, women began dominating it.

"Women generally lean towards being more community-focused. It would be wonderful to see more men joining these classes; I currently have only a handful of them. Perhaps they feel intimidated, but it can also serve as an excellent opportunity for everyone involved to connect with potential partners, assuming all participants are unattached," Chapman remarked with a laugh.

Luria suggests that fewer males are attracted to yoga since it lacks competitiveness as a sport.

You’re truly working within your own capabilities," she remarked. "Remove the competition, and it’s simply not what they are interested in.

These chair yoga enthusiasts offer plenty of tips. Rivman captured the essence perfectly: "Sit in a chair and practice yoga. Headstands aren’t necessary, but movement is key. It’s never too late to begin."

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