As we enter perimenopause, our bodies start to change in unexpected ways. Metabolism slows, muscle mass decreases, and managing weight becomes more challenging. For those dealing with mobility issues or anyone seeking a gentler exercise routine, chair yoga for weight loss can be an effective and accessible option.
These exercises allow you to move, stretch, and engage your core without straining your joints, making them ideal for women in perimenopause or individuals with physical limitations.
Why Chair Yoga for Weight Loss Works
Chair yoga offers a low-impact alternative to traditional exercise, helping you maintain or even lose weight without overexertion. While it might not seem as intense as a cardio workout, the key to weight loss is consistent movement and calorie-burning activities.
Chair yoga exercises engage your muscles, boost your heart rate, and promote flexibility—all of which help burn calories. Plus, yoga in general has been shown to lower cortisol levels, which can help with stress management, a common hurdle to weight loss, especially during perimenopause.
Effective Chair Yoga Poses
Here are three of the most effective poses of chair yoga for weight loss you can incorporate into your routine:
- Seated Cat-Cow Stretch
- Start by sitting tall in a chair with your feet flat on the floor. Place your hands on your knees.
- Inhale, arch your back, and lift your chest toward the ceiling, bringing your shoulder blades together (Cow pose).
- Exhale, round your spine, and tuck your chin toward your chest (Cat pose).
- Repeat for 5-10 breaths to warm up your spine and engage your core.
- Chair Forward Bend
- Sit at the edge of your chair with your feet hip-width apart.
- Inhale, lengthen your spine, and exhale as you fold forward from your hips, letting your head hang toward the floor.
- Hold your shins or let your hands dangle, allowing your back to release.
- Hold this position for several breaths to stretch your hamstrings and lower back.
- Seated Twist
- Sit tall with your feet flat on the floor.
- Place your right hand on the back of the chair and your left hand on your right thigh.
- Inhale, lengthen your spine, and exhale as you twist to the right.
- Hold for a few breaths, then switch sides. This twist helps tone your waist and engages your obliques.
Incorporating Chair Yoga for Weight Loss Into Your Routine
Consistency is key to achieving results with chair yoga for weight loss. Aim to practice these exercises for 15-30 minutes, 3-5 times a week. By engaging your muscles, improving flexibility, and reducing stress, these exercises can help you meet your weight loss goals—even during perimenopause. Whether you’re new to yoga or managing mobility challenges, chair yoga for weight loss offer a gentle yet effective way to stay active and support your health.
Check out my chair yoga playlist on YouTube.
Need something to wear for chair yoga? Check out my recent post for ideas.
The Hot Flash Fashionista 
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