Sit Down Yoga: Five Poses To Give A Try - The Stratford Observer

Sit Down Yoga: Five Poses To Give A Try

Stratford Editorial 21st Feb, 2024   0

Yoga has become a real phenomenon over the past few decades. In fact, today there are over 300 million people worldwide that practice the exercise, with a host of different classes available each day across Stratford.

The benefits of yoga are well publicised, from the spiritual to the physical, in the case of the latter improving the likes of strength, flexibility and balance. Therefore, it can be incredibly beneficial for people from all walks of life.

We’re seeing yoga take more of a centre stage these days in the likes of rehabilitation, particularly when it comes to conditions such as acquired brain injuries (ABI), dementia and even just as old age starts to creep up on us. In fact, you’ll find it a key part of the day in the likes of a brain injury care facility and residential care homes.

Sit down yoga is the most prominent form, and the truth is it can be hugely beneficial to anyone that perhaps has mobility issues or looks to improve their strength as they get older. So, to help you, here are five different poses for you to try…




Seated Cat-Cow Stretch

This pose is one of the more common for elderly yogis and improves spine flexibility and can relieve back tension. The seated cat-cow stretch is done by sitting on the edge of a chair with feet flat on the ground. Hands should be placed on the knees, and people should inhale, arch their back and look up to the ceiling, pushing your chest forward. This is the cow position in the pose.

The cat position then involves exhaling, rounding your spine and tucking your chin in towards your chest. This should be done for several breaths at a time before alternating between them.


Seated Mountain Pose

This is a simple pose that can improve focus and posture, which can be really useful for those that live with the likes of brain injuries and dementia. To do this pose, you need to sit with your back straight and feet flat on the floor. Hands are rested on the thighs and you must then engage those muscles, taking deep breaths and feeling your spine lengthen. It’s all about your body centreing as you inhale and exhale.

Seated Forward Bend

Helping alleviate stress, this pose involves sitting towards the front of your chair, placing your legs together and extending them out in front of you. Raise your arms above your head as you inhale.

Then, as you exhale, bend forward at your hips and reach towards your toes, keeping yoru spine straight. Hold this position and sit back up while inhaling again.

Seated Spinal Twist

Increasing mobility, this exercise is ideal for those looking to reduce the risk of falls and increase independence. Sitting sideways on a chair, feet flat on the floor, the exercise requires you to twist your torso towards the back of the chair. You can hold on to the back of the chair for support, before looking over your shoulder and holding for a couple of breaths. You must then switch sides and repeat the process.

Chair Pigeon Pose

Finally, the chair pigeon pose relieves tightness in the lower back and opens up the hips. Sitting with your back straight and feet flat on the floor, you must place your right ankle on your left knee and maintain an upright position. Hold this for several breaths, and lean slightly forward if you’d like a deeper stretch. Then do the same again for the other ankle and leg.

All are incredibly simple exercises but can have a real impact on the likes of flexibility, balance, strength and focus, improving our mobility and having a positive influence on day-to-day life.

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