Many of my clients are surprised to learn there’s a gentle yet effective alternative found inchair yoga.
It’s accessible to people of all fitness levels and can be particularly effective in aidingweight loss.
Here are seven of the best chair yoga exercises for weight loss, accompanied by step-by-step instructions.
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Place your hands on your thighs, palms facing down.
Inhale deeply and lengthen your spine, lifting the crown of your head toward the ceiling.
Engage your abdominal muscles by drawing your navel in toward your spine.
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Hold for five to 10 breaths, focusing on your breath and maintaining good posture.
It also encourages mindfulness and relaxation, reducing stress and contributing to a holistic approach to weight management.
Sit at the edge of your chair with your feet flat on the floor and hip-width apart.
Inhale deeply, and lengthen your spine.
Exhale as you hinge at your hips and gently lean forward, keeping your back straight.
Reach for your shins, ankles, or the floor (if possible) with your hands.
Hold for five to 10 breaths while maintaining a gentle stretch.
Sit comfortably, with your spine tall and feet flat on the ground.
Place your right hand on the backrest of the chair for support.
Hold the twist for five to 10 breaths, feeling a gentle stretch along your spine.
Repeat on the other side by twisting to the left.
Sit tall on the chair with your feet flat on the floor.
Hold onto the sides of the chair for support.
Inhale deeply, and as you exhale, lift your right leg straight in front of you.
Hold for a few breaths, then lower your leg.
Repeat with the left leg.
Perform 10 to 15 leg lifts on each side, gradually increasing repetitions as you progress.
Sit with your feet flat on the floor and your hands resting on your knees.
Inhale as you arch your back, lifting your chest and tilting your pelvis forward.
Exhale as you round your spine, tucking your chin toward your chest.
Repeat this flowing motion for five to 10 rounds, coordinating breath with movement.
Sit at the edge of your chair with your feet wide apart.
Turn your right foot outward, and bend your right knee to a 90-degree angle.
Keep your left leg straight, and align your heels.
Extend your arms out to the sides, parallel to the floor.
Gaze over your right fingertips.
Hold for five to 10 breaths, and then switch sides.
Additionally, it enhances overall body flexibility and can help improve metabolism, aiding in weight loss over time.
Sit with your feet flat on the floor and your hands at your heart center.
Inhale as you raise your arms overhead.
Exhale as you fold forward, bringing your hands to the floor or chair seat.
Inhale, lift your chest, and look up.
Exhale as you return to the starting position.
Repeat the sequence three to five times, syncing breath with movement.
