Long associated with simple well-being or seniors, yoga on chair is gaining new popularity with those who wish to target the abdominal strap … without carpet or gym. And for good reason: even seated, certain well -chosen movements make it possible to engage the deep muscles of the trunk, those who sculpt the size and support their backs.
What is yoga on chair?
Practiced since the 1980s in certain American hospitals, yoga on chair was first designed for people in wheelchair or rehabilitation. Today, he invites himself everywhere: at home, in business, in retirement homes, or even in transport.
This gentle approach is not limited to “”. It makes it possible to adapt the classic postures (torsions, stretching, reinforcement) to the sitting position, by soliciting the postural and respiratory muscles. Thanks to the support of the chair, the joints are protected, and the postures become more accessible, even for beginners.
It is a particularly recommended practice in case of:
- low back or cervical pains,
- temporary reduced mobility (fatigue, convalescence, injury),
- chronic stress or digestive disorders,
- extended work in a sitting position.
The most amazing? Some studies have shown that 20 minutes of yoga on chair can reduce blood pressure, improve attention and lower cortisol, stress hormone. A complete practice, even without getting up.
5 simple movements to do at home or at the office
Here are 5 exercises to integrate into your routine, to do on a stable chair, without equipment. The goal is not to burn, but to conscientiously engage the deep muscles to reactivate the tone of the belly.
- Targeted abdominal breathing: sit straight, hands on the lower abdomen. Inhale by the nose by swelling only the belly. Exhale slowly while entering the navel towards the column. Repeat 10 times, slowly, in conscience.
- The pool of the pelvis: flat feet, straight back. Upon expiration, contract the abs and slightly wrap the basin backwards, as if you wanted to tackle the lower back against the backrest. Inspire to come back neutral. 10 repetitions.
- The controlled knee climbs: slowly raise the right knee to hip height, without leaning back. Hold 5 seconds, rest. Alternate with the left. Make 10 climbs per leg. Highlight the lower abdomen.
- Torsions with abdominal contraction: hands joined in front of the chest, right back. Turn the bust to the right while expiring, keeping the stable basin. Return to the center by inspiring. Same thing on the left. Make 8 times on each side.
- Sitting sheathing: sit on the edge of the chair, hands on the seat, committed abs. Light the two feet on the floor slightly and hold the position for 10 seconds without digging your back. Release. Repeat 5 times.
Sweet work … but formidably effective
These exercises do not target the “”, but the deep muscles: transverse, pelvic floor, internal oblique. It is thanks to them that the belly seems flattest, that the back is better sustained, and that the posture improves naturally.
Practiced 10 to 15 minutes a day, these movements can transform the silhouette in depth. They also reduce low back pain, improve digestion and soothe the mind. All, without sweating or leaving your chair.
FAQ – Everything you always wanted to know about yoga on chair
1. Is yoga on chair effective?
Yes, it allows you to activate deep muscles, improve posture and promote relaxation, while being soft for joints. Its effects are real, even in a sitting position.
2. Who can yoga on chair?
Everyone, without exception: seniors, beginners, overweight, convalescence or sedentary people. It does not require any particular flexibility or prior experience.
3. Do you need equipment to do yoga on chair?
No. A stable chair, without casters or armrests, is enough. No specific carpets, accessory or outfit is required.
4. Can we lose belly with yoga on chair?
Practiced regularly, it tones the abdominal strap and can help refine the size, especially if it is combined with a balanced lifestyle.
5. What is the ideal duration of a session?
Between 10 and 20 minutes a day is enough to feel the benefits, especially if you target breathing, strengthening and mobility.
