Why Circulation Matters in Midlife
Good circulation delivers oxygen and nutrients to every cell in your body. It helps keep your heart, brain, and muscles functioning well — and supports overall vitality. In midlife, lifestyle changes, hormonal shifts, and reduced activity can slow circulation. Chair yoga offers a gentle, accessible way to get your blood flowing again — even if you spend much of your day sitting.
1. Seated Mountain Pose (Tadasana)
- Sit tall, feet flat on the floor, hands resting on thighs.
- Draw your shoulders back and down.
- Inhale deeply, lengthening your spine.
- Hold for 30 seconds, focusing on posture and breath.
Benefits: Improves posture, encourages deep breathing, supports spinal alignment.
2. Seated Spinal Twist
- Sit tall with feet grounded.
- Place your right hand on the outside of your left thigh.
- Inhale to lengthen your spine, exhale to twist gently to the left.
- Hold for 20–30 seconds, then switch sides.
Benefits: Stimulates digestion, improves spinal mobility, encourages blood flow.
3. Seated Leg Lifts
- Sit tall and engage your core.
- Lift one leg straight out in front, keeping it parallel to the floor.
- Hold for 3–5 seconds, then lower and switch sides.
- Repeat 8–10 times per leg.
Benefits: Strengthens legs, engages core, improves circulation to lower body.
4. Seated Side Stretch
- Sit tall, feet flat on the floor.
- Inhale and raise your right arm overhead.
- Exhale and gently lean to the left, keeping your hips grounded.
- Hold for 20–30 seconds, then switch sides.
Benefits: Opens the rib cage, improves flexibility, boosts oxygen flow.
5. Ankle Circles
- Sit comfortably and lift one foot off the floor.
- Rotate your ankle in slow circles, 10 times clockwise and 10 counterclockwise.
- Switch feet.
Benefits: Enhances circulation to feet and ankles, supports joint mobility.
The Benefits For You
Chair yoga is an easy, adaptable way to keep your blood flowing — even if you have mobility issues or spend long periods sitting. Just a few minutes a day can make a noticeable difference in your energy and overall wellness.
💡 Bonus Tip:
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