Chair Yoga for Wellbeing

As we age, maintaining flexibility, balance, and strength becomes increasingly important. However, traditional forms of exercise can be challenging for older adults. Chair yoga offers a gentle alternative, allowing older adults to stay active and healthy without the strain of conventional workouts.​

In Person Class

Is Chair Yoga Good For Seniors?
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Chair yoga is a modified form of traditional yoga, performed while seated or using a chair for support. It's particularly beneficial for older adults, as it accommodates limited mobility and reduces the risk of falls. Research indicates that chair yoga can improve strength, balance, flexibility, and mental well-being in older adults. ​Medical News Today

Additionally, chair yoga has been shown to reduce depression and pain, and increase life satisfaction among older adults with osteoarthritis. Incorporating chair yoga into a comprehensive wellness plan—which includes other forms of exercise, a balanced diet, and regular medical check-ups—can significantly enhance overall health and well-being.​PMC
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7 Chair Yoga Poses for Seniors: Perfect for Beginners!
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Before starting, keep these essential guidelines in mind:

• Safety and comfort are top priorities. Move slowly and gently, paying attention to how your body reacts. It's better to do a little less than to risk injury.
• None of these movements should cause pain. If you feel discomfort, exit the pose immediately.
• Over time, your flexibility and strength will improve, allowing you to do more.

​Hold each pose for 3 to 5 breaths without rushing. For dynamic poses like the Cat-Cow stretch, perform one movement on the inhale and the other on the exhale.

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1. Seated Cat-Cow Stretch

Seated Cat Pose

Target Areas: Chest, Back
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Instructions:

1. Sit upright on the chair with your feet flat on the floor.
2. Place your hands on your knees.
3. Inhale slowly, arch your back, lift your chest, and look up toward the ceiling (Cow Pose).
4. Exhale, round your spine, tuck your chin to your chest, and draw your abdomen in (Cat Pose).
5. Repeat for several breaths, moving with your inhale and exhale.

​This gentle flow helps increase spinal flexibility and can alleviate back tension.

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2. Seated Side Stretch

Target Areas: Back, Obliques

​Instructions:

1. Sit upright with your feet flat on the floor.
2. Extend your right arm overhead, keeping your left hand on the chair for support.
3. Inhale deeply.
4. Exhale as you gently lean to the left, feeling a stretch along the right side of your torso.
5. Hold for a few breaths, then return to the center.
6. Repeat on the other side.

This pose stretches the muscles between the ribs and pelvis, enhancing flexibility in the spine.

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3. Seated Forward Bend

Forward Bend on Chair

Target Areas: Back, Hamstrings

Instructions:

1. Sit toward the edge of the chair with your feet flat on the floor, hip-width apart.
2. Inhale to lengthen your spine.
3. Exhale as you hinge at your hips, slowly folding forward over your legs.
4. Let your hands rest on your shins, ankles, or the floor, depending on your flexibility.
5. Hold for a few breaths, then slowly rise back up.

​This pose helps stretch the back and hamstrings, promoting relaxation.

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4. Seated Spinal Twist

Seated Twist

Target Areas: Spine, Shoulders

Instructions:

1. Sit upright with your feet flat on the floor.
2. Place your right hand on the back of the chair and your left hand on your right thigh.
3. Inhale to lengthen your spine.
4. Exhale as you gently twist to the right, looking over your right shoulder.
5. Hold for a few breaths, then return to center.
6. Repeat on the other side.

​Twisting poses aid in maintaining spinal mobility and can improve digestion.

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5. Seated Pigeon Pose

Pigeon Pose on Chair

Target Areas: Hips, Glutes

Instructions:

1. Sit upright with your feet flat on the floor.
2. Place your right ankle on your left thigh, just above the knee.
3. Flex your right foot to protect the knee.
4. Inhale to lengthen your spine.
5. Exhale as you gently press down on your right knee, feeling a stretch in the right hip.
6. Hold for a few breaths, then switch sides.

​This pose helps open the hips and can alleviate discomfort from prolonged sitting.

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6. Seated Mountain Pose

Mountain Pose on Chair

Target Areas: Posture, Core Strength

Instructions:

1. Sit upright with your feet flat on the floor, hip-width apart.
2. Place your hands on your thighs or let them rest at your sides.
3. Engage your core muscles and lengthen your spine, imagining a string pulling the top of your head toward the ceiling.
4. Hold this posture for several breaths.

​This foundational pose promotes good posture and strengthens core muscles.

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7. Seated Warrior 

Target Areas: Legs, Hips, Chest

Instructions:

1. Sit sideways on the chair, facing to the right, with your right thigh supported by the chair and your left leg extended behind you, foot flat on the floor.
2. Square your hips forward.
3. Inhale as you raise your arms overhead, palms facing each other.
4. Hold for a few breaths, feeling the stretch in your hips and chest.
5. Repeat on the other side.

​This pose builds strength in the legs and opens the hips and chest.

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CRUX OF THE MATTER
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Chair yoga is a wonderful, accessible, and beneficial form of exercise for seniors. It offers numerous health benefits, from improved flexibility and strength to enhanced mental clarity and reduced stress.

​The adaptability of chair yoga makes it suitable for individuals of all fitness levels. The seven poses outlined above are just the beginning of what you can achieve with this practice.​Yoga Journal
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Remember, the journey to wellness is not a race but a steady, enjoyable path. Take it at your own pace, listen to your body, and most importantly, enjoy the process.

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Want to Follow Along with a Guided Video?
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Watch this short chair yoga session here: Chair Yoga Video​
Take a few minutes for yourself and experience the benefits firsthand!