Chair yoga is one of my favourite classes to teach. I love that a chair can make it possible for someone to take part in a practice they might otherwise have thought was out of reach.
Over the years, I have taught chair yoga in community centres and retirement homes, and shared yoga with people living with dementia. My clients have taught me a great deal about listening, being patient and making room for different ways of moving.
You do not need to get down on the floor to enjoy yoga. You can begin from a chair, with your feet supported and time to settle into the practice.
Movement that meets you where you are
Chair yoga brings together movement, breathing and attention. Some movements are done seated. Others may be offered standing, with a chair for support, depending on the class and the person.
We might gently turn the head, move through the shoulders, reach through the arms or explore movement through the feet and ankles. There are options throughout. You can make a movement smaller, pause or rest.
This can be helpful if getting down to the floor is difficult, standing for a long time is tiring or you simply prefer a seated practice. The chair gives us another way to participate.
Time to notice how your body feels
It is easy to move through a day without paying much attention to the body until something feels uncomfortable. In class, we take time to notice.
How do your shoulders feel today? Are you holding your breath? Does one side feel different from the other? There is no need to force an answer or push through a movement. Learning to listen is part of the practice.
What the research tells us
A randomized trial published in the Journal of the American Geriatrics Society studied chair yoga with older adults who had osteoarthritis in their lower limbs and could not take part in standing exercise. Participants attended two 45 minute sessions each week for eight weeks. Compared with a health education group, they experienced improvements in pain, fatigue and walking speed during the program. The improvement in how much pain interfered with daily life continued for three months after the program ended. The study did not find an improvement in balance. Read the study by Park and colleagues.
I find this encouraging. It gives us a reason to keep exploring chair yoga while remembering that each person will have a different experience. A class should respond to the person taking part.
A chance to pause and breathe
Movement is only one part of what we do. We also take time to breathe, settle and notice where our attention has gone.
For some people, this is a welcome pause in a busy week. For others, it is time they have set aside just for themselves. You do not have to arrive feeling calm or know how to meditate. We begin together.
Connection matters too
Coming to a class can bring a familiar face, a conversation and something to look forward to. I value that part of teaching very much.
Whether we meet online or in person, I want my clients to feel welcome and comfortable asking for an option that works for them. Your experience matters. So do your interests and the things you enjoy.
What to expect in my classes
I guide the practice with clear instructions and choices. You are welcome to rest at any time. There is no need to keep up with anyone else.
For an online class, choose a sturdy chair without wheels and a clear space where you can move comfortably. If you have a recent injury, surgery or a health condition that may affect movement, speak with your health care provider about what is appropriate for you.
You are welcome to join me
If you are curious about chair yoga, visit my Classes and Workshops page. If you would like to talk about what might suit you, send me a message. I would love to hear from you.
With gratitude,
Kristeen
More to explore
Learn about adaptive yoga, read Finding Joy in Everyday Aging, or return to Gratitude Notes.