Chair Yoga Poses For Seniors: Staff Pose
Let’s take a look at the Staff Pose (Dandasana). This pose is traditionally performed seated on the floor with both legs extended in front of you. We can adapt this pose to the chair quite easily. However, that does not mean that it will not be challenging. The staff pose stretches the hamstrings and calves. It also brings awareness to the spine and strengthens the core muscles to prepare the body for other poses that involve core stability.
Additionally, because we will be using our quadriceps muscles to maintain that knee extension, the chair version of staff pose will also strengthen the muscles in the front of the thighs. Keeping the hamstrings and calves stretched is important for functional mobility. When we are seated for prolonged periods of time, our hamstrings can become tight.
Tight hamstrings can contribute to difficulty standing upright, as well as have negative effects on our walking. Tight calves can impair our ability to place the heel firmly on the floor. This can have effects on our balance, gait pattern, and sit to stand tasks.
There are other variations of the chair yoga staff pose that we can explore at another time, but I think this version may be more accessible. As an extra added benefit, this pose helps to challenge the brain. Whenever we perform movements that use both sides of the body-bilateral integration-it helps to stimulate both sides of the brain. The smooth coordination of the left and right sides of the body is important for so many things we do every day! If you are looking for a short video demonstration of this pose, scroll down to the bottom of the post.
Chair Yoga Staff Pose
How Do We Practice This Chair Yoga Pose?
Follow the detailed cues to help practice this wonderful chair yoga pose for seniors (or anyone really!). Then, keep reading for some tips on ways to modify it, as well as incorporate it into our daily exercise routine It does not have to be perfect and it will not look the same on everyone. Remember to never force or strain and always stop this or any exercise if you experience pain, dizziness, or shortness of breath.
Begin seated in Mountain Pose with a long spine- sit all the way back in your chair and ground down through both feet to stabilize and engage the core.
Inhale to straighten one knee. Exhale as you feel the contraction in the thigh muscles.
Inhale to straighten the opposite knee. Exhale as you feel the contraction in the thigh muscle.
Make sure to keep the back of the thighs on the chair as you straighten the knees.
Inhale to a long spine as you try to point the toes toward the sky and feel the abdominal muscles contract.
Feel the stretch in the calves and the back of the thighs. Relax the muscles in the neck and shoulders.
Stay here for 1 or 2 breaths, inhaling as you lengthen from the base of the spine to the top of the head.
Exhale to gently release both feet to the floor.
(You may choose to straighten both knees at the same time)
Need To Modify It?
This can be challenging, sit all the way back in the chair if needed.
Modify by lifting one leg at a time for 2-3 breaths to feel the stretch in the back of the leg. Then repeat on the other side.
If you are unable to straighten the knee fully, straighten it as much as is comfortable and then bring the toes back towards your face.
Another option can be done supine before you get out of bed in the morning by straightening both knees and bringing the toes back to stretch the calves.
How Can We Use This Chair Yoga Pose?
- You can add this to a stretching routine.
- You can do this whenever you have been sitting for an extended period of time and need to stretch.
- You can alternate pointing and flexing the toes in this position.
- You can add arm movement by bringing both hands up in front of you or reaching the arms overhead. This will add a shoulder stretch component, as well as require the core to work a little harder.
Remember to never force or strain and always do what is right for you today. There are many variations to this pose! You may be interested in this quick video on how to practice the Chair Yoga Staff Pose: Staff Pose
Want More Chair Yoga Poses For Seniors?
Check out Is Chair Yoga Right for You? for a complete description of Mountain Pose and some tips for getting started with chair yoga.
You may be interested in these other chair yoga poses for seniors:
I invite you to check out the Resources page for ideas and free printables for adding yoga to your daily life.
Take a look at the 7 Day Chair Yoga Challenge to help get started with adding movement to your day.
Or, take a look at Building An Exercise Routine With Chair Yoga for a roundup of 10 Chair Yoga Poses for Beginners.
You may be interested in the Chair Yoga And Chakra series, get started here with Chair Yoga For Beginners: Root Chakra
I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts, printables, and videos.
Finally, visit The Peaceful Chair Etsy Shop for health and wellness related printables and more videos at The Peaceful Chair YouTube Channel.
Namaste!
Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.
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