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Five Ways to Get Moving... Even When You're Sitting

Dr. David EifrigDaily Wealth

Editor's note: This Weekend Edition, we're taking a break from our usual fare. As we usher in the holiday season, we're sharing an essay by health and wellness guru Dr. David "Doc" Eifrig. In it, Doc shares the benefits of chair yoga – an adaptation of traditional yoga that can help you improve your physical and mental health around the holidays... and year-round.


Her friend's arthritis was so painful, it made getting on the floor to do yoga impossible...

Lakshmi Voelker – a California-based yoga instructor – needed something different to help her friend find relief. This woman was suffering, and Voelker knew that yoga would help.

So in 1982­­­­­­­­­­­­, Voelker developed "chair yoga," making the popular exercise more accessible to folks – like her friend – who could really benefit from it but needed an adaptation.

Chair yoga uses traditional yoga poses and breathing techniques. But it modifies them so that they are done while sitting in a chair. This provides more stability and removes a great deal of pain and anxiety for folks who want to participate without getting hurt.

And while Voelker probably wasn't the first person to move yoga from the floor to the chair, in doing so, she began training other instructors on how to help folks with persistent – and limiting – aches and pains.

I've said for years that one of my favorite ways to get moving is through yoga. But we often hear from readers who can't do it the traditional way.

Thankfully, chair-yoga adaptations are widely available. Whether you are new to yoga, have some mobility restrictions, or are recovering from an illness or an injury, you can improve your physical and mental health with chair yoga.

I consider yoga an essential practice for maximizing your "healthspan." So today, I'm going to show you why yoga is so beneficial, and then I'll share some chair-yoga poses with you so that you can start doing this form of yoga today...

Yoga is an all-round exercise. Depending on the pose, it engages different parts of the body, so you can choose to focus on your upper body, lower body, core, and more. Yoga is good for your heart, and it's recommended for arthritis relief. It's also proven to help back pain, too.

A 2017 study published in the Annals of Internal Medicine found that after three months, folks who practiced yoga had better backs. The participants, all complaining of chronic lower-back pain, had similar improvements as those undergoing physical therapy. Even better, they used fewer pain medications than folks who only received educational materials for pain management. This makes yoga a fun (and often less expensive) alternative to treating chronic back pain.

Plus, yoga triggers the relaxation system in our bodies. So it relieves stress and brings on a sense of calm. That's something we all definitely need these days.

A 2019 Japanese study looked at the effects of yoga on stress levels in a small group of women, who were nurses working night shifts. Over a period of four weeks, when compared with those practicing their usual stress-relief methods, the nurses who did 15 minutes of restorative yoga at home three or more times a week reported fewer psychological and physical stress reactions.

When doing chair yoga, it's important to use a sturdy, four-legged chair (no wheels) with a flat bottom and no arm rests. Placing the back of your chair against a wall for extra security will help if you're worried about your chair moving out from under you.

And if you're just getting started with chair yoga and are concerned about falling or hurting yourself, sign up for an in-person class with an experienced instructor. Tell them you're new to yoga and would like some extra attention to make sure you're doing the movements correctly.

Here are five chair-yoga poses to get you started...

No. 1: Chair Neck Stretch

Sit up straight with both feet on the floor, hip width apart, and without letting your back touch the back of the chair. Slowly extend your neck upward, as if a string is pulling the top of your head toward the ceiling. Hold the base of your chair with your left hand and place your right hand on your right temple. Take a deep breath, engaging your core muscles, and when you exhale, slowly bring your right ear toward your right shoulder. Hold this position while taking 10 slow breaths, and then slowly bring your head back to the center position. Bring your right arm to the base of the chair and do the same movement on the left side.

No. 2: Chair Warrior

Face forward with your arms down at your side at a wide, low angle. Take a deep breath and, keeping your elbows straight, slowly raise your arms above your head, like you're tracing part of an imaginary circle around you. Hold your arms in the air and take 10 deep breaths before lowering your arms back down to your sides.

No. 3: Chair Cat-Cow

Sit at the edge of your chair with your back straight and your core muscles engaged. Inhale while gently rolling your shoulders forward and arching your back toward the back of the chair for the "cat" position. Hold this position for three to five slow breaths, and then return to your original position. Next, arch your back and chest the opposite way for the "cow" position. Hold for three to five breaths, and then slowly return to your original position.

No. 4: Chair Spinal Twist

Sit sideways so that your knees are over the right side of the chair and the back of the chair is next to your right arm. Sit up straight and make sure your body is not touching the back of the chair. Now, inhale and reach with both hands to hold the back of the chair but keep your torso still. As you exhale, slowly turn your torso toward the back of the chair. Hold this position for 10 breaths, and then slowly return to your original position. Swing your legs to the left side of the chair and repeat these steps on the other side.

No. 5: Chair Pigeon

Sit upright and face forward. Slowly raise your left ankle to rest on top of your right knee or thigh, using your hands to assist if needed. Take a deep breath in and flex your left foot – pointing your toes toward your shin. While exhaling, bend your torso forward. Take five deep breaths in this position and then return to sitting up straight. Slowly switch your leg position to the other side, with your right ankle resting on your left leg, and perform the movement again.

Do what I do and get your inner yogi on. I cannot stress this enough as an important tool for longevity. If you're 55 or older, check out your local senior center for yoga classes and sign up. Or if you prefer to do yoga alone, find a beginner yoga video on YouTube and give it a try.

Here's to our health, wealth, and a great retirement,

Dr. David Eifrig


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