When you decide to lose weight, you are about to change several habits in your daily routine. First comes the change in diet and the way you eat, followed by exercise. These two things go hand in hand, and you cannot skip on either of them for the best results. However, when it comes to weight loss and exercise, going to the gym is perceived as the best option. Or so you think.
Signing up for some high-intensity training programs may offer great results, but it can also be considered a luxury. Some people cannot allow themselves to go through difficult workouts due to injuries, weak joints, or even health problems. That is when chair yoga takes center stage! Opting for chair yoga for weight loss can come with striking results without compromising your overall well-being.
You can try many yoga exercises and achieve the goal you have set for your body. When it comes to working out, there is always a way to get what you want without harming yourself in any way. That is why we have come up with a list of chair yoga exercises for weight loss. The best part? You can truly lose the weight affecting your self-confidence!
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Chair Yoga for Weight Loss: 5 Amazing Exercises to Keep You in Great Shape
Even though it might seem impossible, chair yoga can help you lose some extra weight that has made you not like your body. People often relate yoga to a workout program for improving mental health. However, this is a type of training that can do miracles for your physical state as well. Those who have practiced yoga for a certain amount of time know that we are not talking about a practice that is used for calming the brain and finding inner peace.
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Below, you will see some amazing exercises that will change your thoughts about this type of workout. Chair yoga for weight loss is a real thing that has many benefits. Trying them will make you realize that we are talking about solid techniques that can change how you look at workout practices.
1. Seated Forward Fold
The seated forward fold, also known as the Paschimottanasana in yoga, is one of the best exercises for activating your hamstrings and lower back. The stretching and engaging of these muscles can lead to calorie burn and improved metabolic function. Moreover, it enhances flexibility and circulation, which is a bonus of your body functions. And on the plus side, it promotes mindfulness and reduces stress, which can be beneficial for your overall health.
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To do the seated forward fold, you only need one chair and comfortable clothes. Sitting on the edge of the chair, you should lengthen your spine while keeping your feet flat on the floor. As you get in position, you should inhale deeply. You should aim for your ankles, keeping your back straight and forward and exhaling at the same time. Breathing properly is as important as maintaining a good form.
You should keep your spine lengthen for a few breaths and then return to the initial position. Since this is yoga, you should perform your movements slowly while keeping your stretch solid the whole time. Repeat this movement five to ten times for the best results.
2. Seated Leg Lifts
Seated leg lifts are one of the best exercises included in chair yoga for weight loss. This practice engages lower body muscles along with the quadriceps, leading to burning calories and enhanced metabolic activity. What is more, the repetition of this movement contributes to building muscle mass and shaping your body, which is exactly what you need to lose weight.
To perform this simple chair yoga exercise, you will need to sit on a chair with your legs flat on the floor. While lifting one leg from the ground, hold onto the chair from both sides for support. You should keep your leg in the air for several breaths and then repeat the same movement on the other leg. Remember to make slow movements while keeping your breathing pattern in mind.
For the best results, you should repeat this motion 10 to 15 times on each leg. As you progress, you can increase the repetitions and intensify your exercises. Remember to do it gradually if you decide to increase the number of repetitive movements. You do not want to impose a lot of stress on your body at once.
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3. Seated Mountain Pose
Chair yoga for weight loss also includes exercises that are more passive and do not include a lot of movement. Tadasana, or seated mountain pose, is great for improving your posture as well as engaging core muscles. It can help you increase awareness of your body as well as promote calorie burn while performing regular daily activities.
The seated mountain pose is recommended because it leads to the improvement of overall health and metabolism while strengthening the core muscles. It is an exercise you can do at any time and engage your body in the process of burning calories.
To perform Tadasana, sit on a chair, keep your feet on the floor in a flat position, and place your hands on your thighs. While performing this yoga exercise for weight loss, you need to keep your spine straight at all times. As you lengthen your spine, you should inhale and engage your core muscles inward, i.e., towards your spine. You should keep this position for five to ten breaths while maintaining excellent posture. And, like always, do not forget to keep your breathing pattern in mind.
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4. Seated Warrior II
The seated warrior II is a great exercise for weight management and muscle building. When performing it, you engage both your core and legs while burning calories. As part of men’s chair yoga for weight loss, it promotes body awareness and leads to an improved posture. As you engage in this yoga pose, you work on your mindfulness, which can lead to healthier dietary and life choices.
To perform the seated warrior II, you should sit on the edge of a chair, keeping your feet wide apart. Form a 90° angle with your knee with one foot turned outward while the other is kept straight and aligned with your heels. Finally, extend your arms on the sides, keeping them parallel to the floor.
You should stay in this position while taking five to ten breaths. Then, do the same thing on the other side. This is also a great stretch for your legs, so you may notice that one leg needs more stretching than the other one. If this is the case with you, you can prolong the pose time on one side.
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5. Seated Sun Salutation
The seated sun salutation is considered a type of low-impact cardio exercise because it engages the muscles and increases the heart rate. Through flowing motions, you will engage several muscle groups in your body, encourage calorie burn, and work on your mindfulness as well. The seated sun salutation or Surya Namaskar can improve metabolism and enhance flexibility.
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Start by sitting on a chair with your feet flat on the floor and your hands at the center of your heart. You should raise your arms over your head as you inhale and exhale as you fold your spine forward. Then, inhale as you look up, lift your chest, and exhale as you return to the initial position. Repeat these motions three to five times, keeping in mind your breathing pattern.
Chair Yoga Benefits
Chair yoga for weight loss comes with other benefits as well. If you decide to incorporate it into your daily routine, you will experience other improvements in your body.
- Stronger Muscles: Although you do not engage in intense workout sessions when performing men’s chair yoga for weight loss, your muscles are still activated. This means that you are working on their building even without lifting weights or doing some complex exercises.
- Increased Circulation: Through mindful breathing and different motions, chair yoga exercises improve circulation in your body. This can also lead to healing of injuries and soreness and increase lung capacity.
- Improved Posture: Proper posture is essential to keep your body functioning properly and healthily. Appropriate alignment of your body leads to improved blood flow and excellent muscle and joint support.
- Boosts Confidence: Since chair yoga can lead to calorie burn and weight loss, it automatically improves your confidence and self-esteem. As you age, a decrease in confidence is expected, so working on it can help you feel better in your skin and body.
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Over to You
Chair yoga for weight loss is a good idea if you want to burn some calories and improve your overall health as well. It is especially beneficial if you cannot do intense workouts or you are dealing with an injury.
However, when your goal is losing weight, then you need to think about your dietary choices along with the use of supplements that can enhance the whole process. Remember that weight loss incorporates other healthy routines besides exercising, so do not skip on them when you want visible and quick results!
For more fitness advice, please check out our other blogs.
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