Chair Yoga for Seniors: Benefits, Techniques, and How to Start

 

Yoga is a relaxing exercise that can improve your flexibility, increase your strength, and improve your mood.

Chair yoga lets seniors enjoy many of the same benefits as traditional yoga, all while avoiding putting stress on your joints or needing to get on the floor. Read on to learn how this gentle exercise can help you feel better and stay active.

Why Chair Yoga for Seniors is Ideal

Staying active is important for your health at any age, and it becomes even more important as you age. Remember that the key to staying active is sticking to a routine that works for you and your body.

According to the CDC, even short sessions of exercise (5-10 minutes) will provide several health benefits for seniors, such as:

• Help you live independently and reduce the risk of falls.
• Lower the risk of heart disease and high blood pressure.
• Improve stamina and muscle strength.
• Reduce symptoms of anxiety and depression and support mental well-being.
• Keep your bones, muscles, and joints strong.
• Ease joint pain and swelling associated with arthritis.

Studies also show that yoga may improve memory and overall well-being. One study found that doing senior yoga twice a week reduced joint pain in people with arthritis.

This is why yoga has become so popular with seniors. It’s an excellent low-impact activity for people of all fitness levels.

Whether you have balance or mobility issues, are new to seated yoga, or are recovering from an injury, chair yoga can help you enjoy many of the same benefits as someone who practices “regular” yoga, including help with stress, pain, and fatigue, as well as help with joint health and balance. Combining gentle stretching, deep breathing, and meditation delivers all of the benefits of exercise, including improving cardiovascular endurance and boosting mental fitness, memory, clarity, and focus.

What Do You Need for Chair-based Yoga?

While not much is needed for you to get started, there are a few essential equipment items, including:

• A stable, armless chair.
• A flat, level surface for your chair.
• Comfortable, breathable clothing.
• Space to fully extend your arms and legs.
• A friend or family member (if needed for safety).

How to Safely Start Chair Yoga Exercises for Seniors

The most important thing is to stay safe. Before starting any new exercise routine, talk to your doctor—especially if you have any health concerns. Take it slow, listen to your body, and adjust movements if needed. If you need extra support, have a friend, family member, or caregiver nearby

5 Best Seated Yoga Exercises for Seniors

If you’ve never done chair or seated yoga before, don’t worry! Many senior centers and yoga studios offer classes just for older adults. If you prefer to exercise at home, you can find many free videos. These workouts can be done by yourself or with a group of friends.

To help you get started, we’ve put together some of our favorite free online seated yoga exercises for seniors.

17-Minute Workout

If you’re looking for an easy 17-minute workout, Chair Yoga with Adriene is a great place to start. The workout begins and ends with centering breathing exercises, followed by several stretches and positions.

She also helps you understand each exercise by explaining each move verbally, describing how each movement benefits the body, and showing you how to perform each position properly.

18-Minute Workout

Similar to Adriene’s workout, Kassandra’s Chair Yoga is a full workout that only takes about 18 minutes. She describes each movement of her yoga session verbally and visually, helping you learn how and why chair-assisted yoga slowly and gently builds strength and flexibility.

15-Minute Workout

One of the best chair yoga videos for seniors is this 15-minute workout video. It shows a senior doing each move alongside the instructor and features 10 moves that integrate stretching and breathing.

10-Minute Workout

This workout with Lorraine Ladish is slightly shorter than the previous routines, at 10 minutes. It’s the perfect video for beginners or those with limited time because it’s divided into four sections: warmup, hip release, warrior, and goddess.

7 Seated Yoga Positions

If you want to try chair yoga without following a video, here are seven positions from Healthline. You can do them back-to-back or one at a time to create your own workout regimen!

This website provides great visual examples to show how each position should look, as well as an explanation of how to get the most out of each movement. Movements include:

• The Seated Mountain.
• Warrior I.
• Seated Forward Bend.
• Eagle Arms.
• Reverse Arm Hold.
• Simple Seated Twist.
• Single-Leg Stretch.

These moves can be done one at a time or combined into a routine. Take your time and enjoy each stretch.

Transform Your Health with Easy Seated Yoga Poses for Seniors

Chair-based yoga for seniors helps with movement, balance, and relaxation—all from the comfort of a chair.

If you’re just starting out with your exercise routines, why not try a 30-day chair yoga challenge? All you have to do is commit to doing at least 10 minutes each day for one month. After one month, you might be surprised by how good you feel.

Adding some of these chair yoga for senior workouts into your daily routine will help you stay active, improve mobility, and reduce stress. Grab a chair and get started today.