A Busy Woman's Guide to Chair Yoga

Benefits of Chair Yoga for Women With Busy Lifestyles

You are well aware that practising yoga can give you many benefits. Similarly, adding chair yoga to your busy schedule will quickly help you reap the benefits of regular yoga. 

Maintaining a balance in your life is essential. As a woman, a chaotic schedule creates an imbalance in the foundation of your body's health. Practising yoga can help you declutter your body, mind, and soul.

Let's see how!

With Help of Mindful Movements

You will find peace when practising mindful movements while sitting in a chair. Yogic movements allow you to reconnect with yourself when your mind tends to scatter in between the chaos. The gentle movements of chair yoga encourage mental clarity and remove your daily stressors.

Providing an Emotional Balance

Chair yoga poses with gentle breathing techniques help you connect to your emotions. Reflecting and concentrating on your inner self between your busy schedules will help you manage your heart and brain axis. It, in turn, controls your emotional triggers by balancing your hormones.

Energising Your Body Through Physical Movements

Having a little time to care for your body when you are running between busy schedules would benefit you in many ways. All body parts, including muscles and joints, need constant movement to keep yourself flexible. Incorporating chair yoga into your daily routine can give you this body flexibility. No, you do not need an extensive time commitment; just a few minutes of daily practice can significantly show the impact.

Managing Your Added Stress

Stress management is an essential part of a hectic lifestyle. That is why you must practise chair yoga to offer yourself a breath of calm. Also, some seated poses can be powerful tools for stress-busting. When you practise mindful breathing techniques, you can cultivate a calmer and more centred existence.

Improving Your Work Focus

Have you ever felt like your mind is scattered and all over the place between countless tasks? The chair yoga is the correct remedy for you!

Taking a short break to practise chair yoga can improve your focus, concentration, and productivity.

Enhancing Overall Wellness

Practising chair yoga in between your busy lifestyle can help you take control of your health. Yoga techniques have a tremendous effect on heart, joint, mental, hormonal, metabolic health, and much more, which collectively can be your health pill. Chair yoga is an excellent tool for women's wellness. 

So, start practising chair yoga today!

Don't worry if you need clarification about how and when to add chair yoga to your busy schedule; let us help you!

Chair Yoga Tips for Women on the Go

When? How? Where? When you wish to add chair yoga into your routine, these may be your doubts. So, let's see how to overcome the difficulties.

Solution 1: Overcoming the Time Constraints

Are you feeling overwhelmed by your work schedule and the never-ending Zoom meetings? If so, it's time to take a much-needed break! But who has the time for that, right? What if we told you you can take micro-breaks daily to relieve stress and increase productivity?

• Yes, you read that right! All you need to do is incorporate short-chair yoga poses into your daily activities and rituals. You can easily sneak in a subtle stretch or two, whether during your lunch break, virtual meetings, or even while waiting for your coffee to brew.
   
• And on the weekends, why not dedicate a few minutes to a more extended practice? But wait, here's the best part – You don't have to do it alone! 
   
• Pair up with an accountability partner for motivation and support. So, what are you waiting for? 

Let's get stretching and make those micro-breaks count!

Solution 2: Creating a Helpful Environment

Creating an inviting space that feels comfortable and safe is essential to making the most out of your chair yoga practice. 

• Doing so can be as simple as selecting a quiet area where you won't be disturbed, investing in a cosy chair, and decluttering the space around you.
   
• But why stop there? Adding personal touches like your favourite scented candle or a piece of art can help to create a sense of calm and relaxation.
   
• Remember to take advantage of natural lighting - there's nothing quite like practising yoga in the sun's warm glow. 
   
• Of course, technology can be a helpful tool as well. Use it wisely by incorporating calming music or a guided meditation into your practice.
   
• Lastly, choose the right time of day for your practice. Whether first thing in the morning or right before bed, finding a consistent time that works for you will help make chair yoga a seamless and enjoyable part of your daily routine. 

By following these quick chair yoga tips for women, you'll be well on your way to incorporating chair yoga into your daily routine and promoting physical and mental well-being. 

So go ahead, sit, and get ready to feel the benefits of this excellent practice!

Do you still need to be more motivated? Hear what our client Lisa did to add chair yoga to her busy life involving daily commuting.

"I do not get any breaks between my work, but I couldn't have possibly let that defeat me! I started practising gentle stretches and mindful breathwork while waiting for my train to work and home. Sometimes, I even get enough space to meditate while on the train. Doing this has helped me a lot to declutter my days."

So, just like Lisa (client name changed), make it a habit!

Solution 3: Turn Chair Yoga Into Your Daily Routine

It's essential to approach chair yoga practice with consistency, commitment, and a thoughtful mindset. Don't worry; it doesn't have to be overwhelming! 

• Start small, with just a few minutes a day, and gradually increase the duration as you become more comfortable. 
   
• Establish a routine that works for you, create visual reminders to keep you motivated, and build a support system to keep you accountable. 
   
• Remember to be flexible and celebrate small wins along the way. 
   
• Reflect on the benefits you're experiencing, and identify and overcome any potential hurdles that may arise. 

You've got this!

It's time to take the first step towards adding an effective chair yoga routine for busy schedules.

Daily Chair Yoga Practices for Women

First, let's see how to practise a series of gentle and easy chair yoga postures for busy schedules. Why not try it from where you are sitting and experience the positive effects on your body and mind? 

Trust us! You won't regret it!

First Phase: Start With Morning Energizer 

Here are three quick wake-up chair yoga techniques you can finish in 5 minutes.

Technique 1: Seated Neck Stretches

• Sit tall on your chair or bedside.
• Tilt your head to one side, bringing your neck towards your shoulder.
• Hold the above position for five breaths, then switch to the other side.
• Repeat the whole exercise at least 2-3 times on each side.

Release your morning neck tension by doing this chair yoga.

Technique 2: Shoulder Rolls

• Start by lifting your shoulder towards your ears (inhale while you do this).
• Then, gently roll them back and down (exhale as you do this).
• Repeat shoulder rolls at least ten times, both backwards and forwards.

Energise your shoulders and chest with shoulder rolls.

Technique 3: Deep Breathing

• The first step is to inhale deeply through your nose, letting your belly expand.
• Then, exhale slowly through pursed lips.
• Repeat this deep breathing technique for 1 minute straight. Focus on steady and controlled breaths.

End the morning chair yoga routine with a deep breathing technique that will boost your body's energy.

How Do The Techniques Benefit You?

Waking up is more than just getting up from bed and starting your daily chores. It's also about pushing your body and mind to start the day like a warrior.

Practising these three techniques will make your tensed neck muscles feel energised and also improve circulation towards your brain. You will be ready to conquer the day!

Second Phase: Take a Midday Stress Reliever Break 

Take at least 10 minutes of breaks in between your busy schedule. You need it! Practise this series of four easy chair yoga poses for busy schedules at your desk.

Technique 1: Seated Forward Fold

• Sit at the edge of your chair and raise your hands in the air.
• Then, gently bend forward and try to touch your toes.
• Hold the above position for at least 30 seconds, breathing calmly to release the built-up tension.
• After that, come back to a seated, relaxed position.
• Repeat this for at least 3-5 times.

Engaging in a seated forward bend posture helps you release your emotions. It will make you feel as relaxed as a child.

Technique 2: Seated Twist

• Once you feel comfortable after the above chair yoga posture, gently start seated twists.
• First, twist yourself to your right, holding the back of your chair with your left hand.
• Try placing your right hand on your desk.
• Hold in the position for 20 seconds.
• After that, twist to your left side as you hold the back of your chair with your right hand and keep your left hand on the desk.
• Hold in position for 20 seconds, and release.
• Repeat these steps at least 2-3 times on each side.

Seated twist is a must-add chair yoga pose for women's wellness as it twists and turns your spine and abdominal organs. These will help you with the unexpected bloating during your menstrual cycles.

Technique 3: Seated Leg Lifts

• After you feel relaxed from the above posture, gently lift one leg straight before you.
• Keep the leg raised for 15 seconds, then lift the other leg.
• Keep doing this alternatively for at least 2 minutes.

Seated leg lift is great chair yoga to move your knees, as sitting for a long time at your desk may weaken your knee joint and the muscles around it.

Technique 4: Mountain Pose

• Raise your hands straight above your head, letting the palms face each other.
• Keep your eyes closed as you perform the whole technique.
• Stretch upwards as much as possible with deep inhalation.
• As you exhale, gently bring your hands down to your chest level. Doing this will make it look like a 'namaste' pose now.
• Stay in position for a while. Focus on your gentle breathing.
• Repeat the same steps 5-10 times for a quit stress bust.

Stretching with a mountain pose releases stress at the workplace or home.

How Do The Techniques Benefit You?

Practising these three chair yoga postures will make you feel powerful and energised during your long day of sitting at your desk. Moving different joints of your body is vital to prevent future joint pain conditions and other health issues from a sedentary lifestyle.

Third Phase: Glide Towards a Relaxing Evening

It's essential to let yourself flow towards relaxation after a busy day. Give your body a break it deserves by practising three-chair yoga techniques for 10 minutes in the evening. You will feel lighter!

Technique 1: Seated Cat-Cow Stretches

• Sit on your chair, relaxed, with your palms on your thighs.
• Take a deep inhalation and arch your back by lifting your chest forward.
• After that, exhale and round your spine by bringing your chin to your chest.
• Repeat the steps at least 5-10 times, gently.

Keeping up your good posture is essential for your work environment. Practising cat and cow stretch will prevent constant slouching when you are at constant work.

Technique 2: Gentle Twists

• Hold your left thigh with your right arm.
• Gently twist towards your left.
• Hold the hand or back of your chair with your left hand.
• Hold in position for at least 30 seconds while you take gentle, relaxing breaths.
• Return to the start position and repeat the same by twisting on the other side.
• Practise these at least 5-8 times on each side.

It would be best if you gave a kick of energy to the side muscles of your upper body. Sitting for a long time or travelling long distances weakens your core muscles. Gentle twists are simple chair yoga exercises that may help strengthen your abdominal and spinal muscles.

Technique 3: Deep Meditation

• Finish the routine with deep, mindful meditation.
• Sit comfortably and close your eyes. Focus on your breath.
• Inhale for a count of 4 and exhale for a count of 6.
• Spend at least 3-5 minutes in mindful meditation.
• Let go of all the stress of the day.

Meditation is an integral part of your daily yoga routine. Try not to skip it. Meditation at the end of your evening techniques make you ready to end the day with calmness.

How Do The Techniques Benefit You?

Just like how you feel tired after a day's work, your body feels tired. It needs some time to relax and revive. These sets of chair yoga poses will do just that for you! Gentle twists and stretches with deep meditation are what you need to find a balance within yourself. 

To Conclude

Practising yoga daily seems overwhelming when you are in between tight schedules. But, daily chair yoga practices for women are something that we will guide you through to keep a well-organised and chaos-free life.

Try these now and share with us how they have helped you go smoothie through your day.

To learn more about these fantastic easy chair yoga for a busy schedule, connect with Nirva Yoga experts now!