Sit and search
TO FIND A class in your area, look for chair
yoga classes at fitness centers, community
centers, and health and wellness facilities.
Some yoga studios may offer chair yoga
classes. Look for yoga teachers and studios
in your area by searching the teacher registry at yogaalliance.org. If all else fails, type
the name of your town and “chair yoga” in
your search engine.
The Costco Connection
Costco.com offers yoga clothing, such as
pants, leggings and shoes. These items are
also available at Costco warehouses, as
well as some books and instructional DVDs.
OUR DIGITAL EDITIONS
Click here for a video demonstration of several chair yoga poses.
(See page 12 for details.)
AVE YOU TRIED yoga yet?
Yoga is not just for the young and
flexible. Surveys show that 36
million Americans practice yoga
regularly, and 60 percent of older adults have
tried yoga at least once. According to research,
yoga can help you manage stress, cope with
chronic pain, lower blood pressure, improve
sleep and even lose weight.
;e best news? You don’t have to chant,
tie your legs into a pretzel or stand on your
head to achieve those bene;ts. Chair yoga is
an adapted form of yoga that individuals of all
for your health
By Dr. Kimberlee Bethany Bonura
CHAIR MEDITATION Begin your practice with
two to five minutes of seated meditation. Roll
your shoulders down and back to engage the
muscles of the back and open up your chest. Rest
your hands in your lap, palms facing up. Close
your eyes, and focus on slow, deliberate breathing. As you inhale, say, “Inhale.” As you exhale,
say, “Exhale.” End your practice the same way.
CHAIR-SUPPORTED TRIANGLE Stand next to
the chair, with your right toes under the chair.
Step your left foot out a little wider than hip
width, toes pointed forward. Gently bend sideways at the waist, placing your right palm on the
seat of the chair. Lift your left arm up. If comfortable, look up at your left middle finger tip. Hold
for five to 10 breaths. Repeat on the other side.
CHAIR SIDE STRETCH From your seated
position, lift your left arm up and over for a long
stretch up your side. If comfortable, look up at
your left middle finger tip. Hold for five
to 10 breaths. Repeat on the other side.
CHAIR YOGA WITH SUPPORTED STANDING POSES
CHAIR TWISTS From your seated position,
gently twist at the waist toward the right,
bringing your right hand back to the side of
the chair and your left hand to the outside
of your right leg. Keep your neck soft with
a gentle stretch. Hold for five to 10 breaths.
Repeat on the other side.
CHAIR-SUPPORTED DOWNWARD FACING
DOG Stand facing the side of the chair, with
your feet about hip width apart. Bend forward
at the waist, and place your hands on the seat
of the chair. Allow your neck and head to relax
between your arms, and feel a stretch up the
length of your spine. Hold for five to 10 breaths.
ages—from kids to older adults—can do, with
no special equipment required.
Chair yoga can be done while seated,
making it accessible for individuals with
mobility limitations, or it can include standing
poses with the support of the chair. O;ce
workers can take advantage of chair yoga’s
adaptations to sneak in some stretches at work
(make sure it’s a chair that doesn’t roll). C
Costco member Dr. Kimberlee Bethany Bonura
( chairyoga.com) has been teaching yoga for
more than 20 years.