{"id":13590,"date":"2023-10-17T13:09:45","date_gmt":"2023-10-17T11:09:45","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=13590"},"modified":"2023-10-17T13:23:04","modified_gmt":"2023-10-17T11:23:04","slug":"yoga-en-silla-beneficios-y-ejercicios","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/es\/yoga-en-silla-beneficios-y-ejercicios\/","title":{"rendered":"Yoga en silla: beneficios y ejercicios"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13590\" class=\"elementor elementor-13590\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f8c43fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f8c43fa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-54ba952f\" data-id=\"54ba952f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6bedbfbe elementor-widget elementor-widget-text-editor\" data-id=\"6bedbfbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p>El Chair Yoga o <strong>yoga en silla<\/strong> es una modalidad pensada para esas personas que quieren mejorar su movilidad. Si t\u00fa quieres acabar con el sedentarismo y empezar a cuidarte, descubre en D\u00e9cimas todos los beneficios de esta disciplina y algunos ejercicios para practicarla en casa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfQu\u00e9 es el yoga en silla?<\/strong><\/h2>\n\n\n\n<p>El yoga en silla es una <strong>variante del yoga tradicional m\u00e1s accesible<\/strong> porque modifica las <a href=\"https:\/\/www.decimas.com\/blog\/es\/posturas-basicas-yoga\">posiciones b\u00e1sicas<\/a> cl\u00e1sicas para que se puedan realizar estando sentados o apoyados en una silla.<\/p>\n\n\n\n<p>\u00bfC\u00f3mo se hace yoga sentado en una silla? La clave est\u00e1 en que en esta modalidad <strong>los asanas o posturas se reinterpretan<\/strong> para que el nivel de dificultad sea menor del habitual.<\/p>\n\n\n\n<p><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f5793a4 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"7f5793a4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2fbaf06b\" data-id=\"2fbaf06b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1877fefe elementor-widget elementor-widget-heading\" data-id=\"1877fefe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">YOGA<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-109b7be8 elementor-widget elementor-widget-get_products_by_category_id\" data-id=\"109b7be8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"get_products_by_category_id.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"swiper-container\">\n        <div class=\"swiper-wrapper\">\n                      <a href=\"https:\/\/www.decimas.com\/es-es\/calcetin-yoga-tenth-calcetin-yoga-antide-woman-5726163807.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    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Tenth ESTERILLA YOGA 5MM W MUJER<\/p>\n                                        <p class=\"final-price\">19.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/accesorios-yoga-tenth-bloque-yoga-2pack-mujer-5726153702.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/A\/C\/ACCESORIOS_YOGA_Tenth_BLOQUE_YOGA_2PACK_MUJER_5726153702-822-1_23122025115504.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ACCESORIOS YOGA Tenth BLOQUE YOGA 2PACK MUJER<\/p>\n                                        <p class=\"final-price\">11.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a 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class=\"swiper-pagination\"><\/div>\n        <div class=\"swiper-button-prev\"><\/div>\n        <div class=\"swiper-button-next\"><\/div>\n      <\/div>\n      <script src=\"https:\/\/www.decimas.com\/blog\/wp-content\/plugins\/elementor-products\/widgets\/..\/assets\/js\/swiper\/swiper-bundle.min.js\"><\/script>      \n      <script>\n        var swiper = new Swiper('.swiper-container', {\n          slidesPerView: 1,\n          spaceBetween: 16,\n          pagination: {\n            el: '.swiper-pagination',\n            clickable: true\n          },\n          navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n          },\n          centerInsufficientSlides: true,\n          breakpoints: {\n            768:{\n              slidesPerView: 4,\n            },\n            1025:{\n              slidesPerView: 4,\n            }\n          }\n        });\n      <\/script>\n      \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-81a9131 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"81a9131\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-70bdfd5\" data-id=\"70bdfd5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1533a0d elementor-widget elementor-widget-text-editor\" data-id=\"1533a0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-size: 16pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00bfPara qui\u00e9nes es aconsejable?<\/span><\/h2><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Est\u00e1 pensado el yoga en silla para adultos mayores y principiantes, pues est\u00e1 especialmente indicado para <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">personas con problemas de movilidad, limitaciones de movimiento y equilibrio o para quienes nunca han practicado yoga anteriormente<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> y quieren empezar por ejercicios m\u00e1s f\u00e1ciles.<\/span><\/p><p><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">El yoga en silla para mayores es muy recomendable <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">durante la tercera edad o si se tiene sobrepeso,<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> pero tambi\u00e9n pueden practicarlo personas en silla de ruedas, adaptando los ejercicios a las necesidades de cada persona.<\/span><\/p><h2 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-size: 16pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Beneficios del yoga en silla para mayores y principiantes<\/span><\/h2><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">El yoga en silla para adultos mayores puede resultar <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">muy beneficioso para la salud<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">. \u00bfCu\u00e1les son sus ventajas?<\/span><\/p><ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\"><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Ayuda a mejorar la flexibilidad.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Mejora la movilidad de las articulaciones.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Contribuye a fortalecer los m\u00fasculos de las piernas y de los brazos.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Permite mejorar la respiraci\u00f3n.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Ayuda a mejorar la concentraci\u00f3n.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Invita a la relajaci\u00f3n.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Mejora la circulaci\u00f3n sangu\u00ednea y regula la presi\u00f3n arterial.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Fortalece el sistema inmunol\u00f3gico.<\/span><\/p><\/li><li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\"><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Mejora la calidad del sue\u00f1o.<\/span><\/p><\/li><\/ul><h2 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-size: 16pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Mejores ejercicios de yoga en silla<\/span><\/h2><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Para practicar yoga en silla correctamente, es importante que cuentes con el espacio y la silla adecuados. Del mismo modo, tu ropa deportiva debe ser c\u00f3moda y dejarte libertad de movimientos para hacer tus <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">ejercicios de yoga en silla<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> con facilidad.<\/span><\/p><p><span style=\"background-color: transparent; font-size: 11pt; font-family: Arial, sans-serif; color: #000000; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\">Aqu\u00ed tienes algunos ejercicios para una <\/span><span style=\"background-color: transparent; font-size: 11pt; font-family: Arial, sans-serif; color: #000000; font-weight: bold; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\">rutina completa de yoga en silla para adultos mayores<\/span><span style=\"background-color: transparent; font-size: 11pt; font-family: Arial, sans-serif; color: #000000; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\">:<\/span><\/p><h3 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 16pt; margin-bottom: 4pt;\"><span style=\"font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Monta\u00f1a sentada<\/span><\/h3><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Si\u00e9ntate en la silla con la espalda recta y coloca tus pies completamente apoyados en el suelo. Relaja el cuello y lleva los hombros hacia atr\u00e1s y hacia abajo. Respira profundamente y <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">estira tus brazos hacia arriba, estirando todo tu cuerpo<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> y manteniendo la postura durante varias respiraciones profundas. Luego baja los brazos a los costados y relaja.<\/span><\/p><h3 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 16pt; margin-bottom: 4pt;\"><span style=\"font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Estirar brazos y hombros<\/span><\/h3><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">En la posici\u00f3n inicial (espalda recta y pies apoyados en el suelo), estira tus brazos hacia adelante a la altura de tu cuerpo. <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Cruza los dedos y gira las palmas hacia fuera<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">. Luego inhala y estira los brazos hacia adelante a la vez que levantas el ment\u00f3n. Al exhalar, baja los brazos y relaja los hombros. Puedes repetir el ejercicio varias veces.<\/span><\/p><h3 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 16pt; margin-bottom: 4pt;\"><span style=\"font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Torso giratorio sentado<\/span><\/h3><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Desde la posici\u00f3n inicial, coloca la mano derecha en el respaldo de la silla y la mano izquierda, sobre el muslo contrario. Al inhalar, gira el torso hacia la derecha, mirando por encima del hombro. Mant\u00e9n la posici\u00f3n durante varias respiraciones y luego relaja y cambia de lado para repetir el ejercicio. Esto te ayudar\u00e1 a <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">mejorar la flexibilidad de tu columna vertebral<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">.<\/span><\/p><h3 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 16pt; margin-bottom: 4pt;\"><span style=\"font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Estirar piernas y tobillos<\/span><\/h3><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Desde la posici\u00f3n inicial, y con los pies abiertos a la anchura de tus caderas, levanta los dedos de los pies hacia arriba para estirar los m\u00fasculos de tobillos y pantorrillas. Mant\u00e9n la posici\u00f3n unos segundos y, despu\u00e9s, relaja. Repite el ejercicio varias veces para <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">favorecer la circulaci\u00f3n y evitar la rigidez<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> en esas zonas de tu cuerpo.<\/span><\/p><h3 dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 16pt; margin-bottom: 4pt;\"><span style=\"font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Estiramiento lateral sentado<\/span><\/h3><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Col\u00f3cate en la postura inicial y pon tu mano derecha en el reposabrazos. Extiende el brazo izquierdo hacia arriba y, al inhalar, estira tu cuerpo hacia el lado derecho. Mant\u00e9n la posici\u00f3n durante varias respiraciones profundas y relaja. Luego, repite el ejercicio hacia el lado contrario. Esto <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">mejorar\u00e1 la flexibilidad de tus costados y aliviar\u00e1 tensiones<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> en tu espalda.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.3800000000000001; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">No olvides la relajaci\u00f3n final con varias respiraciones profundas, inhalando por la nariz y exhalando por la boca. Hazlo sin levantarte de la silla y con los ojos cerrados. Cuando hayas terminado, lev\u00e1ntate despacio.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>El Chair Yoga o yoga en silla es una modalidad pensada para esas personas que quieren mejorar su movilidad. Si t\u00fa quieres acabar con el sedentarismo y empezar a cuidarte, descubre en D\u00e9cimas todos los beneficios de esta disciplina y algunos ejercicios para practicarla en casa. \u00bfQu\u00e9 es el yoga en silla? El yoga en [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":13599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[298,477],"tags":[450],"class_list":["post-13590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-conseils-yoga","tag-ejercicios"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yoga en silla: beneficios y ejercicios - Blog D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"El yoga en silla para adultos mayores es una de las mejores formas para favorecer la movilidad y evitar el sedentarismo. 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