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October 9, 2025
Discover an accessible and affordable exercise that has multiple benefits.
Chair yoga is an accessible and affordable style of exercise which is easy on the joints and has multiple benefits for older adults.
Chair yoga has the following benefits for older adults:
Here’s a list of gentle chair yoga poses widely recommended for seniors, along with step-by-step instructions:
Mountain Pose
Sit up tall with your feet flat on the floor.
Extend your arms alongside you, palms facing forward.
Engage the muscles of your arms as you reach through your fingertips.
Benefit: Enhances posture and core engagement.
Extended Mountain Pose
Begin in seated mountain pose.
On an inhale, reach arms straight toward the ceiling as you turn palms to face one another.
Bring hands as close to one another as possible without bending the elbows. If your elbows can remain straight, touch your palms together overhead.
On an exhale, turn palms out and return arms alongside you in seated mountain pose.
Continue this movement with the breath. Inhale, extend arms overhead, exhale, and return arms to the sides.
Repeat five or more times.
Benefit: Improves shoulder mobility
Seated Cat–Cow
Begin in a seated position, feet hip-width apart.
Place your hands on top of your thighs.
On an inhale, lift your chin and chest toward the ceiling as you arch your back.
On an exhale, draw your chin to your chest as you round your back.
Repeat this movement at least five times. Inhale, look up as you arch your back, and exhale, drop your chin and head toward the chest as you round through the back.
Benefit: Improves spinal flexibility and core strength.
Seated Twists
Begin in the seated mountain pose.
Inhale and extend your arms overhead in an extended mountain pose.
On the exhale, turn your torso to the right.
Place your left hand on the outside of the right thigh and your right hand on either the arm of the chair or the seat back.
Remain here for five breaths. With each inhale, try to sit up a little taller. On each exhale, twist a little farther.
Repeat on the other side.
Benefit: Promotes spinal rotation and mobility.
Seated Pigeon (Hip Stretch)
Begin in an upright seated position, feet flat on the floor.
Place your right ankle on the left thigh just above your knee.
Flex your right foot.
If this feels intense stretch, remain in this position.
To deepen the stretch, begin to lean forward. Depending on comfort and flexibility levels, hands can be on the armrests or on the edge of the seat.
Remain here for 10 breaths.
Repeat on the other side.
Benefit: Enhances hip flexibility and relaxation.
Seated Forward Fold
Start in a seated position, feet planted on the floor. Hands can rest on the chair or the armrests.
On an exhale, begin to hinge forward at the hips.
Keep a flat back as you continue to draw the torso to the thighs.
Stop at the point where you can comfortably feel the stretch.
If the torso is on top of the thighs, allow the arms and head to fall toward the ground and relax.
Hold for at least five deep breaths.
Benefit: Stretches the lower back and hamstrings.
Down Dog
Begin by standing behind your chair, arm’s length away, feet hip’s width apart.
Place your hands on the back of the chair and straighten your arms.
Begin to lean forward as the hips move backward.
Walk feet forward or backward to decrease or intensify the stretch in the back of the body.
Lower your head so that it is in between the arms.
Hold for at least five breaths.
Benefit: Improves balance, core strength and overall mobility
High Lunge
Place your hands on the back of the chair.
Make sure the right foot remains flat on the ground.
Extend the left leg behind you as far as you can.
The hands can remain on the back of the chair to help with balance, or both arms can reach to the ceiling to challenge the balance.Make sure the right foot remains flat on the ground.
Extend the left leg behind you as far as you can.
The hands can remain on the back of the chair to help with balance, or both arms can reach to the ceiling to challenge the balance.
Hold for five breaths, then repeat on the other side.
Benefit: Strengthens and stretched leg muscles
Chair Savasana (Final Relaxation)
Sit with eyes closed, hands on lap, and breathe gently for a few moments of rest.
Benefit: Calms the nervous system and promotes relaxation.
You could always mix this up with a suggested Weekly Exercise Routine
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