Chair yoga is a gentle form of yoga that can be done while seated or using a chair for support, making it accessible to people of all fitness levels, including those with limited mobility. While chair yoga may not lead to significant weight loss on its own, it can be a beneficial addition to a weight loss program by promoting mindfulness, stress reduction, and physical activity. Here are 12 chair yoga moves that you can incorporate into your routine to support your weight loss goals:
Seated Cat-Cow Stretch:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Inhale as you arch your back and lift your chest forward (Cow Pose).
- Exhale as you round your spine and tuck your chin towards your chest (Cat Pose).
- Repeat this flowing movement, syncing your breath with the movement of your spine.
Seated Spinal Twist:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Inhale to lengthen your spine, then exhale as you twist your torso to the right, placing your left hand on the outside of your right knee and your right hand on the back of the chair.
- Hold the twist for a few breaths, then return to center and repeat on the other side.
Seated Forward Fold:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Inhale to lengthen your spine, then exhale as you hinge forward at the hips, reaching your hands towards your feet or the floor.
- Relax your head and neck, and breathe deeply into the stretch in your hamstrings and lower back.
Seated Side Stretch:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Inhale to lengthen your spine, then exhale as you reach your right arm overhead and lean to the left, stretching the right side of your body.
- Hold the stretch for a few breaths, then return to center and repeat on the other side.
Chair Pigeon Pose:
- Sit tall in a chair with your feet flat on the ground.
- Cross your right ankle over your left knee, flexing your right foot to protect your knee.
- Lean forward slightly to deepen the stretch in your right hip and outer thigh.
- Hold the stretch for a few breaths, then switch sides.
Seated Figure Four Stretch:
- Sit tall in a chair with your feet flat on the ground.
- Cross your right ankle over your left knee, flexing your right foot.
- Keep your spine tall as you gently press down on your right knee to deepen the stretch in your right hip and outer thigh.
- Hold the stretch for a few breaths, then switch sides.
Seated Chair Pose:
- Sit tall in a chair with your feet hip-width apart and knees bent at a 90-degree angle.
- Inhale to lengthen your spine, then exhale as you engage your core and lift your arms overhead.
- Hold the pose for a few breaths, focusing on engaging your leg muscles and lengthening through your spine.
Seated Warrior Pose:
- Sit tall in a chair with your feet flat on the ground.
- Extend your right leg out to the side and bend your left knee, bringing the sole of your left foot to the inner thigh of your right leg.
- Inhale as you reach your arms overhead, lengthening through your spine.
- Exhale as you lean to the right, stretching the left side of your body.
- Hold the stretch for a few breaths, then switch sides.
Seated Sun Salutation:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Inhale as you reach your arms overhead, lengthening through your spine.
- Exhale as you hinge forward at the hips and fold over your legs, reaching your hands towards your feet or the floor.
- Inhale to lengthen your spine and come back up to seated, reaching your arms overhead.
- Exhale as you bring your hands down to heart center.
- Repeat the sequence, flowing smoothly from one movement to the next, syncing your breath with the movement of your body.
Seated Mountain Pose:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Close your eyes and take a few deep breaths, grounding through your sit bones and lengthening through your spine.
- Engage your core and imagine a string pulling the crown of your head towards the ceiling, creating space between each vertebra.
- Seated Tree Pose:
- Sit tall in a chair with your feet flat on the ground.
- Lift your right foot off the ground and place the sole of your right foot on the inside of your left calf or thigh, avoiding the knee.
- Press your right foot into your left leg and your left leg into your right foot to create stability.
- Bring your hands to heart center or reach your arms overhead for an added stretch.
- Hold the pose for a few breaths, then switch sides.
- Seated Breath Awareness Meditation:
- Sit tall in a chair with your feet flat on the ground and hands resting on your knees.
- Close your eyes and bring your awareness to your breath.
- Notice the sensation of the breath as it enters and leaves your body, without trying to change it.
- Focus on the rise and fall of your belly with each inhale and exhale, allowing your breath to anchor you in the present moment.
These chair yoga moves can help increase flexibility, reduce tension, and promote relaxation, all of which can support your weight loss journey when combined with a healthy diet and regular exercise routine. Practice these moves regularly to reap the benefits of chair yoga for both your physical and mental well-being.
