In a sedentary world like today, having a stiff back, tight shoulders, immobility and heavy legs are really common. Whether it is the elderly or working professionals, even students, the long sitting hours and poor posture along with improper sleeve proteins have led to the problem of morning stiffness that usually lingers over the entire day.
While most people think that they need intensive workouts to loosen up their body. But in reality it is mindful movements and gentle yoga practice that will be more effective, especially when it is done right after waking up.
The problem with mobility or to be specific, yoga is that people do not commit to the process thinking that it requires a lot of time and a certain physical ability to be able to begin yoga.
But today there are effective techniques such as chair yoga which can not only be easily done. It also solves the problem of place and chance. So chair yoga is simply performing certain basic postures right on your study table or your work space, in between working hours or in the comforts of your home. This will give your body some mobility and stretch out the stiff shoulders and back and allow your spine to breathe in.
Being able to do chair yoga does not require one to be extremely flexible or to have a certain specific setup. Also chair yoga is best for people who are either senior citizens or busy professionals or even beginners or people who are trying to recover from a certain injury. Chair yoga is an effective way to give your body some mobility without compromising your work.
Why do we feel stiff in the morning?
Feeling stiff is not any disease but it is just the way our lifestyles have become. The reason that morning stiffness happens is because while we sleep we allow our body unconsciously to stay put in a restricted position for long number of hours. This usually leads to blocked blood circulations, tightness in the hip flexors, stiffness in the spine, restricted shoulders and immobile joints.
How gentle stretching is helpful in the mornings
Gentle stretching is highly effective in the morning as it not only instantly wakes you up. But it also effectively boosts oxygen supply. It is an effective way to lubricate your joint and activate your asleep muscles along with boosting your energy levels and improving your mood for the day ahead.
6 effective chair Yoga for morning stiffness
Seated Marjaryasana Bitilasana - Cat-Cow pose
The cat cow pose comes from the cat and the cow animals. It is basically a replication of how they stretch.
This is perhaps one of the best ways to get up as this can easily be performed on your bed as well as on a chair. So to perform it on a chair you simply need to sit keeping your spine straight while placing your hands on the knees. And arching your back with synchronized movements of inhalation and exhalation of breath work.
Performing just a few rounds of this posture will –
- Help you boost the spine mobility
- Offer relief in bag stiffness
- Enhance your breathing
- And boost morning digestion
Seated spinal twists
The seated spinal twists are an excellent way to stretch your spine and the best part is that you do not need any extra minutes right when you take a small break from your work Oregon your study sessions you can just rotate your spine and neck on your chair by keeping right hand on the left knee and your left hand on the right knee and twisting gently on both the sides.
Hip openers
The hip open are a must do posture in today’s time as the stress in our body usually gets stored in our hip muscles and lower body. This posture will help you to remove pressure from your lower back and open up the hips. It can be easily done by simply placing your right ankle on the left thigh and doing it on the other side while keeping your spine straight and gently bending forward.
Side stretches
Side stretches are important to remove stored tension and retain fluid from the upper body especially the shoulder and the chest areas. Performing this posture is very easy as you can simply raise your arms over your head and bend on that direction. This posture will not only stretch your upper body but also boost your breathing and remove stiffness from upper body.
Seated Tadasana -Mountain pose
The Mountain pose is considered as one of the best postures for restoring balance. To perform it on a chair you simply need to stay seated rather than standing. So you can be seated on your chair while raising your arms over your head and stretching upward with active inhalation and exhalation of breath.
Seated Paschimottasana – Forward fold
The forward fold is an effective posture to scratch your spine, muscles and hips. Usually this posture is done on a mat. But this can also be done on a chair by sitting over the edge and bending your head towards your feet while inhaling and exhaling this posture. It will not only stretch your back and your hamstrings but also relax the mind and boost blood flow to the brain.
The above postures are Seated Yoga Poses for Beginners, which can not only be easily performed but also render effective results.
Effective tips to elevate your chair yoga practice
- Use the edge of the chair
- Make sure your feet are grounded
- Integrate your breath work
- Be mindful about the movement.
- Try to do the posters at least for five to six repetitions.
- Listen to your body
- Include a short breath work session as well
Who should definitely consider chair yoga?
Chair yoga is beneficial literally for anyone and everyone. This can be done by people across all age groups and all backgrounds. Although it will be especially beneficial for people have very hectic lifestyles and stay on that desk for long number of hours.
So students working professionals and elderly citizens will be able to benefit the most out of it. Also chair can be considered an important part element of Iyengar Yoga as the chair is used as a tool to be able to perform the asanas with ease. This not only makes yoga accessible but also therapeutic.
The 200 Hours Yoga teacher training often include such smart techniques to make yoga doable and accessible to people across all age groups and medical conditions. The 200 Hours YTT course is not only a foundational course that offers expertise in yoga postures and alignment. But it introduces the students to yoga philosophy, classical traditions, meditations, breath work techniques and gives them the power of certification to be able to share their yoga knowledge with the world.
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