Sports "chair yoga" that you can do with a chair! 6 simple movements to do at home or office

"Chair yoga" that can improve sarcopenia is generally considered a exercise for elders. However, a study pointed out that this exercise is also suitable for women with knee joint inflammation and sedentary office workers.

The benefits of chair yoga? Who is suitable for it?

There are many benefits to doing yoga, including promoting blood flow, improving sleep, improving breathing, reducing blood pressure, depression and anxiety, chronic pain and inflammation, and psychological pleasure. There are quite a lot of yoga moves. Chair yoga is a traditional yoga performed by sitting on a chair or using a chair. It is generally considered a movement for the elderly. For many elderly people diagnosed with sarcopenia, physical therapists will recommend that they do chair yoga. According to the results of Harvard Students' combined analysis in 2023, those over 65 years old practicing yoga will be helpful for walking speed, lower limb muscle strength and balance.

However, according to the report of CNN Health, a small study published in 2023 in the Journal of Medical Care pointed out that Chair Yoga 65 Women with knee osteoarthritis at or above said that they can achieve preventive effects. It can help improve physical fitness in daily activities and reduce the risk of osteoarthritis developing into a disease.

In fact, chair yoga is very gentle and suitable for most years. Especially for sedentary office workers, this kind of exercise that can be done at any time can not only improve health, improve body flexibility, improve postures such as waist and back, carpal tunnel syndrome, etc., but also reduce stress, which is very suitable for relieving tension and muscle aches.

Chair Yoga: Do 5 minutes a day and 1 hour a week

Many people are unable to achieve the goal of continuing exercise because it is difficult to take a long time to exercise. "CNN Health" visits yoga instructors and advises the initial goal. The initial goal is to set five minutes a day. "It is better to do chair yoga for five minutes a day than do 1 hour a week." After 5 minutes a day, you may gradually want to do it for longer.

The chair yoga movements that are convenient and easy to do at home or in the office are organized. The following are several moves, especially suitable for convenient movements at home or in the office. The movements are simple and suitable for beginners. While doing these positions, please inhale and exhale through your nose and fully adjust the diaphragm (mainly breathing muscles) to make your breath deeper and more static.

(Yoga Movement

. Spine reversal:

Sit one-third of the front of the chair, place one hand on the outer side of the other knee, and hold the back of the chair with one hand. When breathing, the spine extends upward and twists the upper body; when breathing, keep it in place.

. Goddess:

Sitting half of the chair, with both legs open, and tiptoeing toward the outside. When inhaling, circle up with both hands; when exhaling, circle down with both hands and palms on the chest. {twenty three} {twenty four}

. War God:

Sit half of the chair, with both feet in a lunge, and eyes straight ahead. When inhaling, stretch your hands upwards; when exhaling, open them forwards and backwards.