Chair Yoga for Seniors

Yoga is an ideal and proven form of exercise that focuses on both physical and mental awareness. In today's article, we take a close look at the benefits of yoga for seniors. The focus is particularly on the possibility of practicing chair yoga to experience the positive effects on body and mind even with physical limitations. Let's discover together how yoga can help seniors gain more energy, vitality, and joy of life.

---

Many sports focus more on the physical aspect, while yoga centers on the balance between physical and mental awareness. Yoga goes beyond purely physical activity and focuses on the connection of body, mind, and soul. It helps restore inner balance, reduce stress, and improve concentration. It is an ideal and proven form of exercise that can be learned and practiced at any age. With regular practice, positive effects such as more energy, vitality, and last but not least, more joy of life and self-confidence can be achieved. The slow and mindful movements can be easily adapted to the needs of seniors and, according to studies, have a dual effect on mind and body. For those who can no longer or do not wish to practice yoga on the mat due to physical limitations, chair yoga offers a good opportunity to try this form of movement and enjoy the benefits of yoga.

Interview with a certified yoga instructor

Discover the world of chair yoga and learn more about the benefits and possibilities this form of yoga offers. In this interview, learn from experienced yoga instructor Mirjam Michaelis how chair yoga is also suitable for seniors and people with limitations, and what effects it has on body and mind.

 

Dear Mirjam, yoga is a wonderful form of movement and knows no age, gender, or fitness level. Can you describe your yoga to us?

Chair yoga is a wonderful way to practice yoga, even if for various reasons you cannot or do not want to get on the yoga mat.

For me, chair yoga means that even older people or those with illnesses can participate in this gentle yet strengthening form of movement. I love working with older people and have found a way to combine two of my passions.

Chair yoga – as the name suggests, probably requires a chair.Do you need a special chair for it?

It is helpful if the chair on which yoga is practiced has a backrest that ends at shoulder blade height. It is also recommended that the chair does not have armrests, to allow for sufficient freedom of movement. The soles of the feet should touch the floor completely when sitting upright. If this causes difficulties, a cushion or another support can be used.

Since I teach chair yoga in clinics, I have to work with the chairs that are available. And that works too.

Is any other equipment necessary for chair yoga?

No other equipment is needed, which makes it so easy and accessible for everyone. However, aids can be used.

Who is chair yoga suitable for? Can you tell us what a typical chair yogi looks like?

Basically, chair yoga is suitable for anyone who, for health or personal reasons, cannot or does not want to get on a yoga mat.

It makes sense to prefer the chair to the yoga mat if, for example, getting up and down causes problems, or if there is a risk of increased blood pressure when lying flat on the mat, or with osteoarthritis, rheumatism, after a stroke or heart attack, with gait insecurity or dizziness, to name just a few situations where the chair is sometimes the better choice.

My yoga students are mostly over 70 and have pre-existing conditions such as high blood pressure, osteoarthritis, diabetes or other illnesses. The goal is often an improvement in general well-being, pain reduction or relaxation.

Is it difficult to start yoga? Do you have any advice for beginners?

Getting started is very easy, as hardly any physical requirements are necessary. The student only needs to be able to sit on a chair for a certain period.

My advice would be to simply try it, to embark on a journey where you will often notice a change after the very first hour. One person might feel relief in their back, another might have finally taken a deep breath again, and the next might sleep better that evening.

Have you already had your own experiences with people who are becoming weaker on their feet? If so, what advice can you give these people?

Yes, in every one of my yoga classes, there are students with problems in this area. I recommend gentle muscle building and coordination exercises.

On the chair, you can excellently train the leg muscles with certain exercises and, if possible, carefully practice standing up to gain new confidence. Targeted abdominal muscle training also helps to stand and walk more stably. Not to forget the feet – a mobile and strengthened foot is the foundation for a stable stance.

What do you generally think of emergency call systems and especially of our concept?

I think highly of emergency call systems. As a trained geriatric nurse who worked for an outpatient care service for a while, I often experienced the necessity of an emergency call system. And now that I work with many seniors who still live independently at home, but are often alone, I find it very sensible to have a "mobile" emergency call system. I'm thinking, for example, of my 82-year-old mother-in-law. She is still fit and loves cycling. To our chagrin, sometimes even in remote areas. An emergency call system like the Gardia emergency bracelet not only gives the senior security but also their relatives.

How does chair yoga help with fall prevention? Can gait insecurity be improved with it?

Very well! I have already published a video on my YouTube channel about this. With the right exercises and some perseverance, a lot can be achieved here.

I cannot answer the question of whether gait insecurity can be improved with the exercises with a general "yes." If dizziness is present, for example, the cause should first be determined. But a stable stance can be promoted with the right exercises.

Which exercises can you recommend to our readers for fall prevention?

The exercise I recommend is called Hoppe-Hoppe Reiter (Galloping Rider).

Here, the yoga student sits so far back on their chair that their back is leaning against the backrest. Now, one leg is lifted and made stiff like a board. From here, the leg can be made to rock, just as if a small child were sitting on the lower leg and wanted to do Hoppe-Hoppe-Reiter. The speed and how high the leg is brought up can vary. It is important that the strength comes from the core and the leg, and not with momentum from the back, so that the chair doesn't tip.

This particularly trains the thigh muscles, which are important for a safe gait.

Which exercises are suitable for beginners and which for advanced students?

That, of course, depends entirely on the individual yoga student and their prerequisites. However, a beginner can't go too wrong with light exercises performed in the flow of breath, such as shoulder circles. It's always important to listen to your own body and to be mindful of yourself. That's what my yoga is all about. After each exercise, we feel into our body to see how the exercise has affected it.

How can one increase the difficulty level?

An advanced chair yoga student can, for example, try if some exercises are also possible standing by the chair. There is also a wide range of exercises there. Otherwise, repetitions can simply be increased, or, for example, aids like small weights can be added.

How long have you been practicing? Why did you decide to practice chair yoga specifically with seniors?

I've been practicing yoga for over 15 years, sometimes more intensely, sometimes a bit more gently. Just as my life situation requires it.

My job as a geriatric nurse and my associated love for seniors, combined with my passion for yoga, motivated me to practice this type of yoga. It was very natural to combine everything and have a job that doesn't feel like work.

Where do your courses take place? And how large are the groups, or do you give individual lessons?

I teach people at home or in senior facilities. Group sizes vary between 5 and 15 people. At home, it's usually one yoga student or a couple. Of course, yoga can also be done alone at home, for example, with my YouTube videos. On my YouTube channel, I publish free chair yoga videos. There's definitely something for everyone there.

However, it's always good to consult a yoga teacher occasionally so they can check if everything is being performed correctly.

You also write specialized books. Which publications have you released so far? What are your goals for the future?

I have written a book on this topic, aimed at caregivers and senior care professionals. It is called "Yoga auf dem Stuhl" Grundlagen und Übungen für die Pflege ("Chair Yoga: Fundamentals and Exercises for Caregivers") and was published by Vincentz Verlag. In the future, I want to continue my work and see happy faces!

What do you particularly like about your work? What was your most beautiful experience as a yoga teacher?

The joy I bring to others, and since health is an important topic for me, it's wonderful to be able to contribute to people taking care of their health even in old age. There isn't one single experience, but many. However, I have received very kind and positive feedback many times, whether directly, by email, as a postcard, or on my YouTube channel. That's when I realize that my work is meaningful and that I can help people. That's the best part of my job.

Dear Mirjam, thank you very much for the great interview!

Exercises for Fall Prevention

In this interview, you gained insight into the world of chair yoga. To get a better understanding of the practice, you can watch the execution of chair yoga in the YouTube video below. Mirjam Michaelis will show you step-by-step how to perform chair yoga to improve your balance and strength and reduce the risk of falls.

Let's watch the video now and start improving your health and safety.