4 Common Misconceptions About Chair Yoga: Debunking the Myths
A yoga practice can be a wonderful addition to our daily routine. The great thing about yoga is that it is for everyone! Chair yoga has gained popularity as a gentle and accessible form of exercise, particularly for seniors, individuals with mobility issues, and those looking for a low-impact yoga practice. You can find lots of chair yoga videos on YouTube and lots of classes at local gyms and your local YMCA. However, despite its growth, there are still many misconceptions about chair yoga that I think can prevent people from trying it out. Today we will look at four myths about chair yoga and some tips and resources that can help us get started. Then we will take a quick look at the different levels to see if there is something that may work for you or someone you care for.
This post contains affiliate links. I earn from qualifying purchases. This means that I may earn a small commission should you choose to sign up for a program or make a purchase using my link. This is at no extra cost to you. I only recommend products that I truly believe are helpful. See our Privacy Policy and Disclosures
As an aside, you may be interested in the new offering from Ultimate Bundles. You can learn more about Ultimate Bundles here : Ultimate Bundles. It is a Meal Planning Bundle and the sale is November 4th to November 8th. You may also be interested in the Free 5 Day Meal Planning Bootcamp.
1. Chair Yoga Is Not “real yoga”
One of the biggest misconceptions about chair yoga is that it’s not “real” yoga. Some people will believe that unless you’re performing traditional poses on a mat ( and without shoes! ) that it does not count. But this couldn’t be further from the truth. The truth is that Chair Yoga incorporates all of the same principles, postures, and breathing techniques as traditional yoga – but it is simply adapted.
We can adapt any pose to the chair. Remember that a pose does not have to have all the same elements as the “traditional pose”. When we practice yoga in the chair, we still stretch and strengthen- as well as work on our alignment, breathing, and focus. I also think that this is a good reminder that when we practice any style of yoga we should try to focus on how it feels more than how it looks. Even in a traditional mat level class all bodies will not look the same- so the same holds true in the chair.
2. Chair Yoga Is Only for Seniors Or People With Limited Mobility
Chair yoga is often associated with older adults or individuals with physical limitations- and this can lead many to assume it’s not suitable or challenging enough for those who do not fit that description. The reality is that Chair Yoga is such a versatile practice that it can be beneficial for people of all ages and abilities.
Simply put- anytime that we are seated in a chair for long periods of time- such as working in an office- we can incorporate chair yoga to help combat the effects of prolonged sitting. We may add in a few stretches without even thinking about it- it may just come naturally to move in this way. We may not call it yoga, but taking stock of how we feel and mindfully checking in with our posture and alignment is very much “real” yoga.
3. Chair Yoga Is Too Easy So It Can’t Be Effective
Many people may believe that because chair yoga involves sitting or using a chair for support and balance that it can’t really provide a “real” workout or help improve strength and flexibility. While the chair is there for support, chair yoga can still provide a highly effective workout. Chair yoga helps improve flexibility, increase range of motion, and strengthen muscles, particularly in the core, legs, and arms. Depending on the poses, chair yoga can even raise your heart rate, improve circulation, and build endurance.
This is also a good reminder that what may not be challenging to one person, could be quite strenuous for someone else. Chair yoga is also perfect for those individuals recovering from injury or a condition that may interfere with balance or for those individuals with a temporary weight bearing restriction. It is important to not mistake the accessibility of chair yoga for ineffectiveness.
Also, don’t forget that with any traditional exercise program proper form is key. Chair yoga is a wonderful way to work on our posture, activate our core in an efficient manner, and help us to move with our breath- all important components when it comes to injury prevention and performance of any task.
4. You Can’t Get The Mental And Emotional Benefits Of Yoga From Chair Yoga
Some people may think that since chair yoga is a modified version of traditional yoga, it may not offer the same mental and emotional benefits, such as stress relief, mindfulness, and relaxation. The reality is that Chair yoga offers the same mental, emotional, and spiritual benefits as any other yoga practice. Deep breathing exercises, mindfulness, and meditation are all integral parts of chair yoga.
The slower, more mindful pace of chair yoga can even enhance relaxation, helping to reduce stress, calm the mind, and improve mental clarity. Plus, what could be a more efficient use of our time – no extra work required. We are already sitting, why not add a few moments of mindfulness to our day. We can practice these mindful moments anywhere and anytime- in the car, traveling, waiting for an appointment- and the more we practice, the more the practice will just naturally occur. This can result in less stress in our daily lives.
Chair yoga is often misunderstood, but it’s a powerful, adaptable, and effective form of yoga that benefits people of all ages, abilities, and fitness levels. Whether you’re looking for a gentle introduction to yoga, a way to stay active with limited mobility, or simply a new method for stress relief and flexibility, chair yoga can have a place in our lives. Keep reading for some more tips and resources to help you get started.
Tips And Resources For Getting Started With Chair Yoga
Chair Yoga Can Be Done Almost Anywhere
One of the best things about chair yoga is its versatility! You can practice it at home, in the office, at the park, or even while traveling. All you need is a sturdy chair, and you’re good to go. Almost any chair will do. There are of course chairs that are made specifically for chair yoga. However, if you are just getting started you can use what you have. Then, if you want to get more advanced, you can look into other options.
We know that we need to stretch, but one of the things that can hold us back from doing it regularly is just not feeling like getting started. Plus, we may think that we need to get down on the floor to do this- and that is not always an option.
You can take a look at a few chair yoga poses and video here in Chair Yoga For Caregivers
It Can Be Great For Office Workers
Chair yoga is popular in corporate wellness programs because it’s easy to practice at a desk. Just a few stretches can relieve tension from sitting all day and help refresh the mind and improve productivity. You can take a look at some research here:
Chair Yoga Can Help Us Feel Better When Traveling
I have written about this before here : Chair Yoga For Traveling. You can find some simple tips and seated yoga poses that we can do on the go. Just a few simple poses such as seated twists or ankle pumps can help promote better digestion and improve circulation- two things that can go a long way towards helping us feel better when we are away from home.
You Can Get A Full-Body Workout
Don’t be fooled by the “chair” part of chair yoga—many poses engage major muscle groups in the upper and lower body- and the core is always working. You may be surprised at the level of effectiveness that you can get from a full body chair yoga exercise sequence. You can give this one a try: Full Body Chair Yoga To Help Us Visualize
It’s Great For Posture Correction
Since chair yoga often focuses on alignment and mindful movement, it can have a significant effect on improving our posture. Thus, helping to reduce the incidence of slouching that is common with prolonged sitting. Plus, it only take a few moments to check in and make some corrections in our posture.
You may be interested in reading about these 5 standing chair exercises to help combat the effects of prolonged sitting.
Or, you can try this Quick Posture Reset (12 Minutes)
Chair Yoga Can Improve Our Balance
Many chair yoga poses help to strengthen the muscles that support balance. By practicing chair yoga regularly, we can improve our stability and reduce the risk of falls, especially as we age. Don’t forget that balance includes our sitting balance as well. We may tend to visualize standing when we hear the word balance, but both static and dynamic sitting balance are crucial for independent function as we age.
You may be interested in these 5 standing chair yoga poses for beginners
It’s Perfect For Beginners
Chair yoga is an ideal introduction to yoga for people who may feel intimidated by traditional mat-based classes. It offers a gentle and non-threatening way to get started. And it is also a great reminder that everyone will look different and we don’t need to cram our bodies into postures and positions that just don’t work for us.
Chair Yoga – 5 Tree Pose Variations
It Reduces Stress—Just Like Regular Yoga
Chair yoga includes breathing exercises and mindfulness techniques that help calm the mind and reduce stress, just like a traditional yoga class. You may be interested in these chair yoga videos
Chair Yoga For Stress Relief- Quick Yoga Break (13 Minutes)
Restorative Chair Yoga (20 Minutes)
It’s A Perfect Setting For Breathing Exercises Or Meditation
Chair yoga incorporates deep breathing techniques that expand the lungs and improve respiratory function, making it especially useful for seniors and those with breathing difficulties. Plus, if you are new to meditation, you may be more apt to get started if you do not feel like you have to force yourself to sit on the floor in an uncomfortable position. You can read more about starting a Meditation Practice here . Or you can try out this video right from your chair
Little Light Meditations- 10 Minute Chair Meditation
Chair yoga is a fun, flexible, and accessible form of yoga that can benefit people of all ages and fitness levels. Whether you’re looking to boost your physical health, improve your posture, or just relax and de-stress, chair yoga offers something for everyone! Before we finish up, you may be interested in taking a quick look at the categories and levels that make up Chair Yoga- plus check out some links for chair yoga videos that incorporate standing poses.
Level 1 Chair Yoga: Gentle and Beginner-Friendly
In Level 1, all poses are done seated in the chair or with minimal standing support from the chair. The focus is on improving range of motion, breathing exercises, light stretching, and gentle muscle strengthening. This is the level that I focus on because I think that there is a need for more chair yoga videos that take into account people that are not able to easily change position on the seat of the chair easily or without assistance. Now, this by no means implies that it is easy!
Level 2 Chair Yoga: Moderate Intensity with Standing Poses
In Level 2, participants will alternate between seated poses and standing poses where the chair is used as a prop for balance and stability. These classes may incorporate gentle strength-building exercises, balance improvement, and deeper stretches.
Level 3 Chair Yoga: Advanced and Dynamic Practice
In Level 3, the intensity increases, incorporating more advanced balance poses, deeper stretches, and possibly transitions from seated to standing and back. The chair is still used as a supportive tool, but participants are encouraged to rely less on the chair as they progress. There may be an introduction to inversions (like Downward Dog with chair support) and more complex flows.
Here are some resources for standing chair yoga classes on YouTube:
Chair Yoga For Hips, Legs, And Balance (Intermountain Health)
I invite you to sign up for the monthly email Newsletter to stay up to date on the latest blog posts, videos, and free printables
You can help yourself stay on track with planning your daily exercise with this simple Daily To Do List Notebook
Or, you may be interested in this Daily Habit Tracker
Finally, check out The Peaceful Chair Etsy Shop for health and wellness related printable pages, tote bags, notebooks, and more.
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.
Leave A Comment