Chair Yoga for Weight Loss for Seniors: Lose Belly Fat in Just Minutes Per Day!

Key Takeaway

Chair yoga provides seniors an efficient, low-impact technique to shed weight and enhance general well being.

Hey there! Able to be taught some superior chair yoga workouts? Seniors who use these can cut back their weight and tummy fats. Having taught yoga for over 20 years, I can attest to the transformative energy of those fundamental poses. A mere ten minutes day by day can have a big impression!

Why Chair Yoga is Nice for Seniors

Chair yoga is nice for seniors because it helps with:– Flexibility– Stability– Transferring round simpler– Shedding stomach fats

However your physique isn’t the one issue. Train not solely reduces pressure but in addition lifts your spirits. I’ve witnessed plenty of blissful pupils leaving the classroom.

And what are you aware? Chair yoga is accessible to virtually everybody, even these with mobility points or accidents. 

See Additionally: 9 Greatest Varieties of Yoga for Seniors: A Information for Older Adults

The best way to Begin Your Chair Yoga Journey

Earlier than we soar into the workouts, let’s speak about getting began.

First, discuss to your physician. Secondly, decide a very good chair. You need one which gained’t wobble.

Make sure that your house is secure. Clear away something you may journey on, and be sure you have good mild. If you wish to get fancy, add some candles and gentle music!

Don’t neglect about yoga straps and blocks. They are often actually useful, particularly for stretching and stability.

And keep in mind to breathe! It might sound foolish to concentrate on respiratory, however it’s tremendous necessary. Belief me, holding your breath doesn’t assist!

Iyengar Yoga Chair | Backless Yoga Chair for Holding, Alignment, Flexibility

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7 Chair Yoga Workout routines to Assist You Lose Weight

1. Seated Cat-Cow Stretch

This one’s nice in your backbone and core!

– Sit up in your chair, ft flat on the ground.– If you breathe in, arch your again and search for (that’s the “cow”).– If you breathe out, spherical your again and tuck your chin (that’s the “cat”).

With follow, it will get simpler. Take it sluggish when you’re simply beginning out.

2. Chair Twists for Your Waist

This one’s nice for these love handles!

– Sit tall in your chair, ft flat on the ground.– Put your proper hand in your left knee.– Put your left hand behind you on the chair.– As you breathe, twist to the left and look over your left shoulder.– Maintain for just a few breaths, then change sides.

3. Leg Lifts for Firming

Let’s work on these legs!

– Sit tall in your chair and maintain the edges for assist.– Slowly raise your proper leg, and prolong it whereas conserving the knees straight in entrance of you.– Maintain for just a few seconds, then decrease it.– Do the identical along with your left leg.

Begin sluggish and construct up your energy. It’s okay to start out with only a small raise.

4. Arm Circles for Higher Physique

Time to work these arms!

– Sit up and stick your arms out to the edges.– Begin making small circles along with your arms.– Slowly make the circles larger.– After about 30 seconds, go the opposite means.

If you wish to make it more durable, strive holding mild weights.

5. Seated Mountain Pose with Arm Raises

This one’s easy however actually good for you!

– Sit tall in your chair, ft flat on the ground.– As you breathe in, elevate your arms up excessive.– As you breathe out, decrease them again down.

It would look straightforward, however concentrate on sitting up straight and utilizing your core muscle tissue.

6. Chair-Supported Warrior Pose

Let’s be warriors!

– Stand behind your chair and maintain onto the again for assist.– Step your proper foot again at an angle.– Bend your left knee, however don’t let it go previous your toes.– Increase your left arm up in direction of the ceiling.– Repeat on different facet.

7. Seated Ahead Bend

Let’s end with a very good stretch!

– Sit on the sting of your chair, ft flat on the ground.– As you breathe out, slowly bend ahead and attain in your toes.– Let your head and neck chill out.– In the event you can’t attain your toes, simply seize your shins or thighs.

Keep in mind, it’s not about how far you may bend, however the way it feels!

Making Your 10-Minute Each day Routine

Now that you’re acquainted with the exercises, let’s mix them!

Heat up briefly first—maybe some sluggish arm circles and twists whereas seated. Do your main workouts after that. You could spend a minute on every or dedicate your self to a few to 4 exercises a day, switching them up all through the week.

Don’t neglect to chill down on the finish with some deep respiratory and gentle stretches. Be happy to proceed for greater than ten minutes when you’re within the temper! Merely take note of your physique.

In the long run, a concentrated 10-minute routine may be very efficient.

Consuming Proper to Assist Your Yoga Observe

Now let’s focus on meals! No quantity of train can compensate for an unhealthy eating regimen.

Drink plenty of water first. Water must be consumed earlier than, throughout, and after yoga.

In delicacies, concord is important. I gained’t let you know to surrender every part you wish to eat since life is just too brief! Nevertheless, make an effort to eat plenty of fruits, greens, lean proteins, and full meals.

Want a snack earlier than yoga? Go for one thing easy and light-weight. Just a few nuts or a banana work nicely. Eat some protein after yoga to assist with muscle restoration. After yoga, I am keen on Greek yogurt topped with berries.

Small adjustments could make a giant distinction. Change your afternoon cookie for an apple. In a month, you’ll really feel extra energetic throughout yoga and even lose some weight!

Maintaining Observe and Staying Motivated

Let’s focus on monitor your growth and keep your enthusiasm for chair yoga!

Set attainable objectives first. Deal with your self nicely and acknowledge your little victories.

Maintaining a pocket book or monitoring your progress with an app might be useful. After each session, be aware your emotions, together with any adjustments in your temper or when you’re changing into stronger or extra versatile.

Recall the victories that don’t have anything to do with weight! Maybe you’re sleeping higher or can attain your toes extra simply. They’re all actually good!

You possibly can keep your motivation by signing up for a web-based group or chair yoga class. It’s fantastic to have buddies supporting you. You may also meet some new folks!

Recall that consistency is essential. It’s acceptable if there are days if you don’t really feel like practising yoga. Stretching gently for a couple of minutes is best than doing nothing in any respect. There was a interval previously once I had no want to follow. However I promised myself that I’d solely work out for 5 minutes every day, and earlier than I knew it, I had resumed my common schedule.

And that’s it! Recall that that is your path. Have enjoyable with it and follow self-compassion. That is one thing you may deal with!