See the 5 Chair Yoga for Seniors Exercises That Experts Say Everyone Should Try

If you want the benefits of yoga but are little unsure about your mobility or balance, chair yoga for seniors may be the ideal ergonomic workout for you. You don't have to worry about balancing on one foot or contorting yourself into complicated poses. Instead, you can use the support of a sturdy chair to stretch, tone and strengthen. Here, we share four chair yoga for seniors exercises, which include step-by-step instructions from fitness pros as well as video guides.

The benefits of chair yoga for seniors

Chair yoga combines the benefits of super low-impact chair exercises with the mind-body connection of yoga. Yoga can help ease pain and increase flexibility, plus improve bone and muscle strength, joint health, range of motion and stability. It also tames stress through relaxing breath work and mindfulness. As for chair exercises? They help keep blood pressure and blood sugar in check. And chair yoga in particular is especially good for people with arthritis and dementia.

“Chair yoga is highly beneficial to seniors,” too, adds Kevin Huffman, DO, CEO and Founder of Ambari Nutrition. “It is a gentle activity, and the fact that it is done while seated in a chair makes it highly adaptable. First and most obviously, chair yoga facilitates gentle movement and flexibility — both of which can be lost with age.”

Dr. Huffman points to a review in Healthcare which found that practicing chair yoga can increase a seniors' flexibility in the shoulders, hips and spine. The study also showed that chair yoga helps maintain good posture, which helps prevent falls, he notes.

Chair yoga for seniors: 4 exercises with videos

All you need for these chair yoga exercises is a comfortable and sturdy chair. Just be sure to stop or modify the postures if you feel any discomfort.

1. Seated cat-cow

“This exercise encourages gentle [movement] for the spine and builds core muscle,” explains Dr. Huffman.

1. Sit tall and straight in your chair with your feet hip-width apart

2. Inhale and gently arch your back, pushing your chest forward while you look up

3. Exhale and round your back slightly, tucking your chin to your chest

4. Repeat for 5-10 breaths

2. Arm circles

Dr. Huffman says that this quick-but-effective chair yoga exercise encourages improved shoulder mobility and circulation.

1. Hold both arms straight out to your sides with your palms down

2. Move your arms in small, forward circles 10 times

3. Then switch directions and make backward circles 10 times

3. Seated leg lifts

“This exercise tones your quadriceps muscles in your thighs, helping with balance as well,” says Dr. Huffman.

1. Sit tall with one leg extended straight out in front of you about 6-12 inches off the floor and the other flat on the floor with toes pointing down

2. Hold for a few seconds, then bring your foot down slowly

3. Switch legs and repeat on the opposite side

4. Seated twists

The goal of this chair yoga move is to strengthen the core and increase spinal flexibility, explains Dr. Huffman, which is especially beneficial for seniors.

1. Sit tall with your feet flat on the floor

2. Turn your torso to the left, bringing your left arm behind you until your elbow touches the chair

3. Then turn your head to left and look over your shoulder; hold this position for a few seconds

4. Release to your starting position, then repeat on the opposite side

5. Seated forward-fold

Yoga instructor and wellness coach Michele Justice suggests this pose to stretch the hamstrings, lower back and spine. It also promotes relaxation and stress relief, plus improves flexibility and range of motion, she adds.

1. Sit tall in your chair, with your feet flat on the floor

2. Inhale and lengthen your spine

3. Exhale and hinge forward from your hips, reaching your arms towards your feet or shins

4. Allow your head and neck to relax towards the floor while you breathe deeply; hold for a few breaths

5. Inhale and slowly roll back up to a seated position

How to maximize the perks of chair yoga for seniors

“Chair yoga is totally adaptable,” says Dr. Huffman. “Move slowly, pay attention to your body and find what works with your personal fitness level. [You can] increase the intensity and duration of your practice slowly as your muscular and skeletal strength grows, as well your confidence. Just do this regularly! By committing to brief chair yoga sessions on a regular basis, you will grow stronger, stay mentally and physically fit and age in graceful fashion.”

Discover more health benefits of chair exercises:

Experts’ 7 Best Chair Exercises for Seniors That Improve Strength, Balance and Flexibility

The 5 Best Chair Exercises for Back Pain That Are Easy to Do Right at Home

“Two Simple Chair Yoga Moves Saved Me From Chronic Pain and Constant Falls!”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.