5 quick and easy chair yoga exercises that moms need in their busy lives!
I know you’ve got a busy mom life. With your packed schedule comprising packing lunch boxes, dropping kids to work and a slew of morning meetings, you have barely 15 minutes to breathe! Where’s the time to exercise, you ask?
Guest Blog by Anita Bora
Did you know that you can sit and do a few chair yoga stretches which are great for your body and mind? You will feel the stress leave you as you incorporate this routine every other day.
All you need is 15 minutes and a chair!
Chair Yoga Seated Cat-Cow Stretch
We’re used to doing this famous stretch on a mat. But guess what? In the chair yoga version, you can be seated! How do you do it in a sitting position? Here are the steps:
Start by sitting tall in your chair. Your feet should rest flat on the ground.
Inhale and arch your back, lifting your chest and bringing your shoulder blades together (cow pose).
Exhale and round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose).
Repeat this movement for at least 6-7 breaths, coordinating each movement with your breath.
Advantages: As a mom, I’m sure you’ll agree that you’re stretched thin at many points during the day and build up a lot of tension around your back and neck. This exercise helps to increase spinal flexibility, relieve tension in the back and neck, and promote better posture. Depending on your mobility, do it to the extent you feel comfortable.
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Chair Yoga Seated Forward Fold
Sit towards the front edge of your chair with your feet rooted on the ground maintaining hip-width distance.
Inhale and lengthen your spine. Exhale and slowly hinge forward from your hips, reaching your hands towards your feet or the floor. Don’t over-extend. If you can, extend to what’s possible for you and grab your calf or even your ankles. Stretch only to the extent you feel comfortable.
Hold the forward fold for a few breaths. You should feel a stretch in your lower back.
Advantages: This is the pose that you’ll surely appreciate! A mom’s busy life isn’t easy, right? Let’s at least make sure that you are not holding any unnecessary tension. This pose is designed to do exactly that and helps to stretch the hamstrings, lower back, and spine, reducing tension and stress.
Modification: If reaching the floor is challenging, place your hands where you can reach comfortably, and yet feel a stretch (can be your thighs or shins) and focus on maintaining a straight spine.
Chair Yoga Seated Spinal Twist
Sit tall in your chair with your feet flat on the ground. Inhale and lengthen your spine.
Exhale and twist to the right, placing your left hand on the outside of your right thigh and your right hand on the back of the chair.
Count to 5, hold, and then repeat on the other side.
Advantages: A few minutes before you get into a meeting? Here’s a pose which helps to improve spinal mobility, relieve tension in the back, and stimulate digestion.
Modification: If twisting deeply is uncomfortable, you can keep your hands on the armrests of the chair and focus on twisting from the upper back only.
Chair Yoga Seated Shoulder Stretch
Sit tall in your chair with your feet flat on the ground. Reach your right arm across your chest, placing your left hand on your right elbow.
Gently press your right arm towards your chest until you feel a stretch in your shoulder and upper back.
Hold the stretch for a few breaths, then switch sides.
Advantages: This exercise helps to release tension in the shoulders and upper back, improving posture and reducing stiffness.
Modification: If reaching your elbow is difficult, you can use a strap to assist you in the stretch.
Chair Yoga Seated Neck Stretch
Sit tall in your chair with your feet flat on the ground. Inhale and lengthen your spine.
Exhale and drop your right ear towards your right shoulder, bringing your right hand to gently rest on the left side of your head.
Hold the stretch for a few breaths, then switch sides.
Advantages: There’s a lot of joy in bringing up kids, but as someone who’s constantly being led in many directions, as a busy mom, this is probably one important stretch to incorporate every day. It’s simple, but under-rated! And the best part? You can do this while you’re at a meeting too!
This stretch helps to release tension in the neck and shoulders, reducing stiffness and promoting relaxation.
Modification: If bringing your hand to your head is uncomfortable, you can simply let your ear drop towards your shoulder without using your hand for assistance. Another variation is to create small circles by rotating your head, slowly from left to right and then changing directions!
Chair Yoga Exercises In Summary
These chair yoga exercises are simple yet effective!
So next time you’re stressed or missed your run or exercise class, this is a great way to bring movement into your routine. Some of them are easily done while you’re not on video. And if you have a super awesome team who understand the power of stretches, you can even do a few while you’re chatting about the latest product development!
A mom’s life is time-crunched and that’s why just 15-20 minutes of this every day will help improve flexibility, reduce tension, and promote relaxation, all from the convenience of your chair.
Once you incorporate chair yoga into your life, you’ll feel the difference - I know you’ll feel calmer and more relaxed than when you started. Remember to breathe deeply and listen to your body as you practice. Back off anything that hurts. This is meant to relax and stretch without causing pain.
Enjoy your mini yoga session!
P.S. Do you know someone in your friend circle who might benefit from chair yoga? Pass this on!
Guest post contributed by Anita Bora, Vancouver-based content and communications specialist, who completed her yoga teacher’s training in 2023. When she’s not doing yoga, she’s making functional pottery, saving the planet (through her work with Earthsave Canada), playing pickleball, and prepping delicious plant-based meals. More of her creative pursuits here.