Chair Yoga

The best chair yoga for seniors includes seated stretches and poses to improve strength, flexibility, and balance, such as seated cat-cow, thoracic rotations, side stretches, and hamstring extensions. A good routine starts with deep breathing and gentle movements, like neck tilts and shoulder rolls, before progressing to more active poses and ending with relaxation, such as a seated savasana. Consistent practice can be beneficial for overall health.  

Warm-up and breathing

Chair Mountain Pose

Sit forward on a sturdy chair with feet hip-width apart and hands on your knees. Focus on your breath.

Deep breathing

Inhale deeply to engage your abdominal muscles, and exhale slowly. 

Gentle stretches and mobility 

Neck tilts

Gently drop your chin to your chest, then slowly look from side to side. 

Shoulder rolls

Roll your shoulders forward and then backward to release tension. 

Thoracic rotations

Place hands on your head and twist your upper body from side to side, keeping your hips still. 

Seated cat-cow

On an exhale, round your back and tuck your chin; on an inhale, lift your head and arch your back slightly. 

Side bends

Reach one arm up and over your head while sliding the opposite hand down your side, stretching the side of your body. 

Arm circles

Lift your arms forward, up, and around in large circles. 

Strengthening and balance

Seated warrior II

Sit sideways on the chair and extend one leg back, keeping the other forward. Lift arms and extend them out to the sides. 

Figure four pose

Place one ankle on the opposite knee, then gently lean forward to stretch the hip. 

Hamstring stretch

Extend one leg straight out in front of you with your heel on the floor. Point and flex your toes to stretch the calf and hamstring. 

Hand and finger exercises

Clench your fists and open your fingers wide, and touch your thumb to each finger to improve dexterity. 

Cool-down and relaxation

Seated savasana

Close your eyes, relax your hands in your lap, and focus on your breath to allow your body to absorb the benefits of the practice.

Cleansing breath

Inhale arms up and exhale them down to end the practice. 

Tips for seniors

• Use a sturdy chair without wheels.
• Start slowly and don't push yourself too hard.
• Focus on breathing and maintaining a neutral spine.
• Consistency is key; even a short daily practice can be beneficial.
• Consult with a doctor before starting any new exercise program.