{"id":62675,"date":"2024-08-26T12:42:55","date_gmt":"2024-08-26T12:42:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62675"},"modified":"2024-09-25T10:58:23","modified_gmt":"2024-09-25T10:58:23","slug":"dynamic-plank-chair-yoga","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/","title":{"rendered":"Dynamic Plank Chair Yoga to Revolutionize Your Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#What_Is_a_Dynamic_Plank_in_Yoga\" >What Is a Dynamic Plank in Yoga?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Plank_Jacks\" >Plank Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Plank_Shoulder_Taps\" >Plank Shoulder Taps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#How_to_Do_a_Plank_in_Chair_Yoga\" >How to Do a Plank in Chair Yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Chair_Plank_Pose\" >Chair Plank Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Chair_Plank_with_Bent_Knees\" >Chair Plank with Bent Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Chair_Side_Plank\" >Chair Side Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#What_Are_Chair_Planks\" >What Are Chair Planks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#How_Do_You_Do_Chair_Yoga\" >How Do You Do Chair Yoga?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Gate_Pose\" >Gate Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Puppy_Pose\" >Puppy Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#High_Lunge\" >High Lunge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#What_is_a_dynamic_side_plank\" >What is a dynamic side plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#What_is_dynamic_yoga\" >What is dynamic yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#What_is_dynamic_stretching_in_yoga\" >What is dynamic stretching in yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#Is_a_front_plank_dynamic_or_static\" >Is a front plank dynamic or static?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you tired of the same old yoga routine? Do you want to spice up your workouts and challenge your body in new ways? If so, then you should consider learning dynamic plank chair yoga. It\u2019s an exciting fusion of plank variations with yoga poses performed on a <\/span><span style=\"font-weight: 400;\">chair<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Close your eyes for a moment and imagine you\u2019re flowing through yoga poses. Try to feel the burn in your core as you hold the plank, then use a chair to deepen your stretches. This will add a whole new dimension (and fun) to your practice. This, my friends, is the magic of dynamic plank chair yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s an innovative approach to yoga that can lengthen, strengthen, and energize your entire body. So, grab a chair and prepare to sweat with this latest chair yoga variation. Keep reading to explore its fundamentals more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Dynamic_Plank_in_Yoga\"><\/span><b>What Is a Dynamic Plank in Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking is one of the best ways to add strength training to your exercise regime. The variations aim to help people of all fitness levels perform a variation of planking. For most people, having a strong core may seem like a lifelong struggle. Remember, it doesn\u2019t matter if you flaunt those abs or not, but there are many reasons to focus on strengthening your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control (CDC), having a strong core can help improve stability and prevent back injuries <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf\"><span style=\"font-weight: 400;\">(4).<\/span><\/a><span style=\"font-weight: 400;\"> Planks are one of the best ways to achieve this. Some experts also recommend adding planks to workout routines rather than sit-ups or crunches as they put less strain on your spine and hip flexors <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7922112\/\"><span style=\"font-weight: 400;\">(10).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few examples of dynamic plank variations:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Jacks\"><\/span><b>Plank Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise combines the core-strengthening benefits of the plank with cardio. It\u2019s a great way to elevate your heart rate and engage several muscle groups at once <\/span><a href=\"https:\/\/pharmeasy.in\/blog\/benefits-of-jumping-jacks-an-in-depth-exploration-into-this-simple-exercise\/\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> Follow these steps to do plank jacks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your arms straight under your shoulders and your legs together, forming a straight line from your head to your heels. Tighten your belly muscles to keep your back safe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, imagine doing <a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">jumping jacks<\/a>, but sideways. Keep your hands on the ground and jump your feet apart as wide as possible, then quickly jump them back together. Keep your back straight and don&#8217;t allow your hips to sag. Your arms should stay still.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 10-20 seconds of these plank jacks and as you become stronger, try going for a full minute or jump faster for a bigger challenge.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also perform plank jacks on your forearms to make it more challenging.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Shoulder_Taps\"><\/span><b>Plank Shoulder Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for an exercise that targets a wide range of your core muscles, you should consider plank shoulder taps. You can perform this exercise by following these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your arms straight under your shoulders and your body in a straight line from head to heels. Squeeze your belly muscles to keep everything tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one hand off the ground and quickly tap the opposite shoulder. Put that hand back down and do the same with the other hand. Keep switching sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for approximately 20 of these taps split into 3 sets. Mix this exercise with other <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">core workout<\/a>s such as leg raises or crunches.<\/span><\/li>\n<\/ol>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> Take this exercise slowly and start with 5 reps or fewer on each side if you have weak wrists or shoulders. You can also consider <a href=\"https:\/\/betterme.world\/articles\/chair-pilates-for-seniors\/\">chair Pilates for seniors<\/a> if you\u2019re looking for a curated exercise routine for older adults.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After learning these exercises, you can learn other plank variations such as up-down planks and a plank with leg lifts. In addition to making your muscles stronger, these exercises can also help you burn more calories. They\u2019re a fun and effective way to spice up your yoga practice and challenge your body in new ways.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"dynamic plank chair yoga\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_Plank_in_Chair_Yoga\"><\/span><b>How to Do a Plank in Chair Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with the conventional plank pose, there are different dynamic plank chair yoga variations. Each offers unique challenges and benefits. Check out the standard plank-in-chair yoga and other ways to make it more exciting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Plank_Pose\"><\/span><b>Chair Plank Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing your chair. Lean forward and put your hands on the seat, approximately shoulder-width apart. You can even grip the seat for extra support.<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Ensure that the chair is sturdy and can support your weight. You can rest its back legs against a wall to further help to support your body weight. When utilizing this angle, the chair can slip out, so please be cautious.\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your feet back until your body makes a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Point your toes, squeeze your legs together, tighten your tummy muscles, press your hands into the chair, and lift the back of your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for a few deep breaths, then slowly release. Perform it again as many times as you want.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also do other forms of this exercise:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Plank_with_Bent_Knees\"><\/span><b>Chair Plank with Bent Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a modification for beginners or those with sensitive wrists. You must follow the same steps as the standard chair plank when performing this variation, but keep your knees bent on the ground. This reduces the weight on your wrists and shoulders while still engaging your core.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Side_Plank\"><\/span><b>Chair Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are the steps you should follow when performing the chair side plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit sideways on the chair with your right hand on the seat and your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your right hand and lift your hips off the chair, creating a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left arm toward the ceiling for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position, engaging your core and obliques.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Don\u2019t opt for dynamic plank chair yoga for seniors if you feel you can\u2019t pull it off with correct form. Instead, consult a certified trainer or a general physician to determine the right exercises for you. Ensure you maintain the correct form to avoid injuries.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-lower-back-pain\/\"><i>Transform Your Workspace With 10 Chair Exercises for Lower Back Pain<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Chair_Planks\"><\/span><b>What Are Chair Planks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name suggests, chair planks are a modified version of conventional plank exercises that you perform using a chair as a support. This makes it quite accessible for people with different physical abilities or those who are new to yoga. Even those who prefer doing <a href=\"https:\/\/betterme.world\/articles\/chair-pilates\/\">chair Pilates<\/a> can learn this exercise to stimulate their muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simpler way to understand chair planks:<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>Think of it as a push-up against the wall, but you use a chair instead.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re not holding your body weight on your hands and toes. Instead, you lean forward and place your hands on the chair seat. This can reduce the pressure on your wrists and shoulders while engaging your core muscles and providing a great workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair planks are also considered accessible and versatile. For example, you can do bent knee planks for less intensity or incorporate some advanced moves in your regular chair Pilates sequence to make your routine more potent.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"dynamic plank chair yoga\" \/><\/a><br \/>\n<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_Chair_Yoga\"><\/span><b>How Do You Do Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Practicing yoga while seated can help individuals with limited abilities perform movements without support and stability. A study covering almost half the world&#8217;s adult population found that people sit for an average of 4.7 to 6.5 hours daily, and this figure is growing annually <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7469304\/\"><span style=\"font-weight: 400;\">(11).<\/span><\/a><span style=\"font-weight: 400;\"> In the United States, the CDC found that over a quarter of adults don\u2019t get enough exercise <\/span><a href=\"https:\/\/www.cdc.gov\/media\/releases\/2022\/p0120-inactivity-map.html\"><span style=\"font-weight: 400;\">(2).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Get started on <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-exercises-for-weight-loss\/\">chair yoga exercises<\/a> with some of the following movements:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gate_Pose\"><\/span><b>Gate Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gate pose can help to improve your posture and counteract the effects of sitting for prolonged periods <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4475706\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">. To perform the chair gate yoga pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your chair on a yoga mat or against a wall to prevent it from moving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand beside the chair with your feet together (mountain pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left knee and place your shin and knee on the chair seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto the back of the chair for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm straight up overhead and gently lean to the left, creating a slight arch in your spine.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Puppy_Pose\"><\/span><b>Puppy Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This classic pose can help rectify the usual bent-over-desk posture. It\u2019s also good for the hamstrings. Follow these steps to do puppy pose in chair yoga:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your shoulders can handle the load of your body weight without pain or discomfort, step back from the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the back of the chair, bending your knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, keeping your back flat, and feel your chest open up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take three deep breaths, filling your chest with each inhale.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Lunge\"><\/span><b>High Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The seated high lunge can stretch your thigh muscles and strengthen your hips,<\/span> <span style=\"font-weight: 400;\">ankles, and knees <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9311947\/\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">. You can perform this exercise by following these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your chair with your right side facing the front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your right leg straight behind you, placing your foot flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your right thigh muscle to straighten your leg as much as possible. Make sure your left knee is right above your left ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and reach both arms straight up overhead, keeping your shoulders wide and your arms in line with your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, lower your arms and bring your right leg back to the front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your body so your left side is facing the front of the chair and repeat the steps on the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When you look at a Pilates chair exercise guide, you\u2019ll notice that most of the movements are gentle movements that are meant to keep your muscles active. Although there are similarities, chair yoga exercises typically aim to build your strength, stamina, and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study examined how chair yoga impacted older adults with moderate to severe Alzheimer&#8217;s disease. The results showed that everyone who performed chair yoga improved in every area of physical fitness, including walking distance, walking speed, and balance (as measured by the Six-Minute Walk Test, the Gait Speed Test, and the Berg Balance Scale)<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24568209\/\"> <span style=\"font-weight: 400;\">(6).<\/span><\/a><span style=\"font-weight: 400;\"> This suggests that chair yoga can boost physical fitness by making people more flexible and stronger.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\">Hurry up and change your life for the better!<\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"dynamic plank chair yoga\" \/><\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_dynamic_side_plank\"><\/span><strong>What is a dynamic side plank?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A dynamic side plank is a variation of the side plank exercise that involves movement, such as lowering and raising the hip or adding a leg lift. It\u2019s different from a traditional\/static side plank where the body is stationary.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_dynamic_yoga\"><\/span><strong>What is dynamic yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Dynamic yoga is a branch of yoga that uses flowing movements where each pose connects to others in sequences synchronized with the breath.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_dynamic_stretching_in_yoga\"><\/span><strong>What is dynamic stretching in yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\">Dynamic stretching<\/a> involves making active movements that stretch your muscles to full motion. These exercises stimulate functional movements and help prepare the body for more intense movements. They are ideal to perform before a workout compared to a static stretch.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_front_plank_dynamic_or_static\"><\/span><strong>Is a front plank dynamic or static?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The front plank is a static (stationary) exercise that challenges your body to resist arching or extending your back. It\u2019s important to focus on using the muscles that are responsible for that resistance to do the work to make the exercise challenging but not painful.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=dynamic_plank_chair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic plank chair yoga is a fun and flexible way to get fit, regardless of your level of fitness. It\u2019s a blend of core-activating plank exercises and yoga poses that are performed on a chair. This typically makes it great for everyone, whether you\u2019re a beginner or a yoga pro. You should keep in mind that it isn\u2019t only about getting stronger, it\u2019s also about feeling good and connecting with your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you want to switch up your workouts and try something new, give dynamic plank chair yoga a shot. This new style of yoga can add a new spark to your fitness journey.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you tired of the same old yoga routine? Do you want to spice up your workouts and challenge your body in new ways? If so, then you should consider learning dynamic plank chair yoga. It\u2019s an exciting fusion of plank variations with yoga poses performed on a chair. Close your eyes for a moment [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":63034,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[177,246],"class_list":["post-62675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dynamic Plank Chair Yoga to Revolutionize Your Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to take your fitness to a whole new level? Shake things up with \u2605 DYNAMIC PLANK CHAIR YOGA \u27a4 \u2013 a fun and challenging exercise!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dynamic Plank Chair Yoga to Revolutionize Your Workout\" \/>\n<meta property=\"og:description\" content=\"Do you want to take your fitness to a whole new level? Shake things up with \u2605 DYNAMIC PLANK CHAIR YOGA \u27a4 \u2013 a fun and challenging exercise!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-25T10:58:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/3-8-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072\"},\"headline\":\"Dynamic Plank Chair Yoga to Revolutionize Your Workout\",\"dateModified\":\"2024-09-25T10:58:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/\"},\"wordCount\":1965,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dynamic-plank-chair-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/3-8.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you tired of the same old yoga routine? Do you want to spice up your workouts and challenge your body in new ways? If so, then you should consider learning dynamic plank chair yoga. It\u2019s an exciting fusion of plank variations with yoga poses performed on a <\/span><span style=\\\"font-weight: 400;\\\">chair<\/span><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Close your eyes for a moment and imagine you\u2019re flowing through yoga poses. Try to feel the burn in your core as you hold the plank, then use a chair to deepen your stretches. This will add a whole new dimension (and fun) to your practice. This, my friends, is the magic of dynamic plank chair yoga.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s an innovative approach to yoga that can lengthen, strengthen, and energize your entire body. So, grab a chair and prepare to sweat with this latest chair yoga variation. Keep reading to explore its fundamentals more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Dynamic Plank in Yoga?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Planking is one of the best ways to add strength training to your exercise regime. The variations aim to help people of all fitness levels perform a variation of planking. For most people, having a strong core may seem like a lifelong struggle. Remember, it doesn\u2019t matter if you flaunt those abs or not, but there are many reasons to focus on strengthening your core.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the Centers for Disease Control (CDC), having a strong core can help improve stability and prevent back injuries <\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf\\\"><span style=\\\"font-weight: 400;\\\">(4).<\/span><\/a><span style=\\\"font-weight: 400;\\\"> Planks are one of the best ways to achieve this. 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Do you want to spice up your workouts and challenge your body in new ways? If so, then you should consider learning dynamic plank chair yoga. It\u2019s an exciting fusion of plank variations with yoga poses performed on a <\/span><span style=\"font-weight: 400;\">chair<\/span><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Close your eyes for a moment and imagine you\u2019re flowing through yoga poses. Try to feel the burn in your core as you hold the plank, then use a chair to deepen your stretches. This will add a whole new dimension (and fun) to your practice. This, my friends, is the magic of dynamic plank chair yoga.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s an innovative approach to yoga that can lengthen, strengthen, and energize your entire body. So, grab a chair and prepare to sweat with this latest chair yoga variation. Keep reading to explore its fundamentals more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Dynamic Plank in Yoga?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Planking is one of the best ways to add strength training to your exercise regime. The variations aim to help people of all fitness levels perform a variation of planking. For most people, having a strong core may seem like a lifelong struggle. Remember, it doesn\u2019t matter if you flaunt those abs or not, but there are many reasons to focus on strengthening your core.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the Centers for Disease Control (CDC), having a strong core can help improve stability and prevent back injuries <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf\"><span style=\"font-weight: 400;\">(4).<\/span><\/a><span style=\"font-weight: 400;\"> Planks are one of the best ways to achieve this. 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