Chair Yoga for Older Adults To Manage Osteoarthritis Pain


Osteoarthritis Pain is called a joint disease or a type of Arthritis. It is associated with the breakdown of a joint’s cartilage, which is a firm, rubbery material that is like cushions at the end of the bones in normal joints. This generally helps to reduce friction in the joints and called a shock absorber, very important for our joints. Osteoarthritis causes the cartilage in a joint to become stiff and lose its elasticity, hence people unable to perform day to day activities in a better manner. When the cartilage wears away, it produces tendons and ligaments stretch, causing pain and a lot of discomfort. If the condition leads to the same, the bones could rub against each other, causing even more pain and loss of movement.

Suffering from joint aching and soreness and there can be other issues one may face- joint stiffness, abnormal sensations, loss of flexibility, and lots of discomforts. Well, these conditions are faced especially by the older people where they experience the movement pain after overuse or after long periods of inactivity. There are many factors that cause Osteoarthritis, including- obesity, it can be heredity, due to joint overuse, injury, and age. When it comes to the management and solutions of the same disease, one must go to the best healthcare provider to create an OA management plan to relieve arthritis pain, but yoga can be a very affordable and effective way to get rid of everything. Often moving up with the best exercises can help you maintain independence and an active lifestyle so you must try out the best yoga postures.  Yoga teacher training course in Rishikesh is a great place to learn more about yoga and meditation

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How to get rid of Osteoarthritis?

One should try chair yoga as it is a very gentle, effective and proven pose to get quick relief from Osteoarthritis Pain. This is the best and proven pose, which can help people and provides benefits to people suffering from joint pain and stiffness. So, must learn how older adults and others can reduce pain exercising in a seated position.

Direction to be get done chair yoga, first sit in a chair or be in a standing position and keep holding the chair or wall for support during this process.


This is well suited to older adults who cannot participate in standing yoga or exercise. Here are the best chair poses-

Mountain pose

If you can’t stand, use a chair and sit tall with a straight spine. Keep your heels under your knees and everything must be in line with your hips. Lift up your rib cage and the center of your head reaching up. Roll your shoulders up, relax them back and down. Hold for several breaths.

Stick Pose

Once done with the Mountain Pose, start extending with your right knee, by lifting your right calf so it’s parallel to the ground. You can make it as high as possible and flex your right foot and press through the heel, by tightening your quadriceps. Hold for one or two breaths, then switch sides. Repeat three to five times on each side.

Eagle pose

Sit straight and extend your right arm in front of you to make an “L” shape, with your fingers pointing to the ceiling. Then wrap your left arm under and in front of your right arm, and push a bit to bring your palms to a prayer position. Lift your arms away from your face and stretch good so that it can open your shoulders.

High alter pose

This is again the best pose to get relief from Osteoarthritis. Lift your arms over your head, clasp your fingers, and press the heels of your hands to the sky. Lean-to any one side, with the opposite hip anchored on the chair. Keep straight your lower back, return to center and repeat on the other side.

If you want to become a certified yoga teacher and start your own yoga studio, then you can join the 500 hour yoga teacher training in Rishikesh and give your career a flight!

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