9 must do chair yoga poses for seniors

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Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Top chair yoga poses for seniors and benefits!

Yoga is a great way to relax, stretch and rejuvenate your body. It is also a great way to get rid of stress and improve overall health. There are many types of yoga exercises that you can do, like asanas, pranayama, and meditation. In this post, we have listed the 9 best chair yoga poses for seniors that you should try.

9 Chair yoga poses for seniors

Chair Yoga Poses For Seniors

Seated Pigeon Pose


A seated pigeon pose is a great way to stretch your back and shoulders. It can also be done with a strap to hold the foot in place.

In Seated Pigeon Pose, the thigh is rotated outward from the hip joint. The foot should also be flexed and pressed out through the balls of feet to create a deep stretch in that area.

If you can feel a deep stretch sitting up tall, then stay here. However, if not and the spine is not lengthening as it should be, hold onto the seat of your chair and breathe into it to elongate the spine for three long breaths before trying again.

Seated Pigeon Pose is a standing pose with the feet together and hands on hips. Breathe out, draw the pelvic floor in and up, bend forward from hip creases keeping the spine long at first then round it gently. Hold for 3-5 breaths before returning to standing position

Seated Pigeon Pose is a yoga pose that strengthens the core. It is recommended to hold your breath for longer periods of time and balance your breathing with each inhale and exhale.

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Seated Pigeon Pose strengthens the hips and thighs, and improves the flexibility of the hamstrings and lower back. It helps develop balance.


Warrior One Pose

The Warrior One pose takes Seated Mountain and adds arm movement. This time, as you inhale, brings the arms out to the side and straighten them up overhead. Hold for five deep breaths.

Here are a few benefits of Warrior One Pose –

It helps improve balance and helps build strength in the legs

You can work out with your body weight (no equipment required)

If you are feeling sluggish or tired, a workout with Chair Warrior One pose is a great way to wake up your body

Since this pose helps with balancing, seniors doing it with a chair will find it easy enough. This will help them with doing their daily chores easier.


Seated Side Angle Pose

The Seated Side Angle Pose is a yoga pose that starts with your right thigh and butt on the chair. To get into this one, start by moving your right foot directly beneath your right knee.

How to do the seated side angle pose:

Start with your right thigh and butt on the chair. Your left leg should be at a 90-degree angle, not touching the chair.

Seated Side Angle Pose also known as Virasana, is a seated yoga pose that strengthens the core and hips. Beginners may start with this position by sitting on their heels while placing their feet directly beneath them. For an added challenge, try moving your left leg straight out in front of you while keeping your right foot underneath it.

The Seated Side Angle Pose is a standing yoga pose that can help you maintain balance and prevent injury. Begin by bringing your arms straight out to the sides of your body, then slowly lengthen them over top of your right leg. Keep both elbows on your thigh as you inhale and exhale deeply into the pose for 5 breaths.

Gently raise your left arm over your left ear, pointing your left hand in the direction of your right leg but toward the ceiling.


Mountain Pose

Mountain Pose is an important chair yoga pose for seniors. It helps to root body weight into the seat, engage core muscles, and roll shoulders down back. Come in-between postures when transitioning from one posture to another.

This pose is also called the mountain pose. To do this, take a deep breath and on an exhalation plant your body weight into the chair with your feet firmly planted on the floor.

On the next exhale, roll your shoulders down your back and pull your belly button towards your spine.

Mountain pose is a yoga position that can be done in many ways. A student’s arms should open up their chest and the legs are bent at the knees to one side, with feet on top of each other.

Mountain Pose is a yoga pose that grounds your body and helps to keep the spine straight.


Forward Bend

Chair yoga poses for seniors include Forward Bend, which is performed in the Seated Mountain pose. This exercise engages the core muscles to keep your spine strong and help maintain good posture.

The forward bend is a yoga pose that can be done with or without arms. The forward bending movement allows you to breathe deeply and close the body’s center of gravity, which calms your mind and helps relieve stress.

Some Steps to take this Forward bend yoga with chair,

Keep your arms at your sides for added difficulty, or place your hands on your thighs and shin-bones as you do the movement.

Stay in the forward bend position for three to five breaths, then slowly return to the Seated Mountain pose.

The forward bend is a very common yoga pose, in which one places blocks at their tallest height. When doing this pose you engage your belly and inhale to lift your spine up.

When you feel a stretch, find support from the blocks or keep your hands on your thighs as you pause here for five to ten deep breaths.

Come up on the inhale, taking several breaths and moving slowly if you are feeling dizzy

Forward bends are an excellent way to get your spine healthy and strengthen the back muscles. Forward bending is also known as Cobra pose or Downward-Facing Dog, but for this exercise, you want to drop down into a deep forward bend over your legs in order to create space in front of the hips.

When executing the Forward Bend, you must remember to breathe in and out at a steady pace. You should also close your eyes as you execute this pose.

Leg Stretch

Chair yoga poses for seniors can help to stretch different parts of the body and keep you feeling young. This chair yoga pose is a good way to start with your hips.

When you stretch your legs, make sure to be comfortable and support yourself.

Stretch your right leg out in front of you and flex your foot so that it is pointing up towards the ceiling.

The leg stretch is a popular method of relieving tension and promoting relaxation. This stretch can be done while sitting in a chair or lying on the ground.

After you have completed the stretch, return to an upright position on your next inhale. Repeat with the other leg.

To stretch the left leg, start by repeating with the right leg. Move slightly towards your chair and extend one of your legs out in front of you while keeping it flexed at the toe (pointing back) to make sure that your knee is aligned with your ankle before you move on to stretching out this other limb.

The breath is the key to this exercise. It’s important to take deep breaths in and out, slowly coming back up on an inhale. Focus on your belly as you exhale deeply with each step before switching legs for a new stretch.

Seated Eagle Arms Asana

The Eagle Arms Asana is a yoga move that can be done standing or sitting. Begin in seated mountain pose, crossing your arms over each other and bringing them up to the ceiling.

Some Steps on doing Seated Eagle Arms Yoga Pose

In seated Eagle Arms Asana, start from Seated Mountain Pose. Cross your right ankle over your left ankle and keep both feet on the floor.

The Seated Eagle Arms Asana is a classic yoga pose that strengthens your arms, shoulders, and back. It also improves the balance and stability of the body.

The seated Eagle Arms asana is a posture that can be practiced to relieve stress. It involves holding the pose for a few moments, inhaling and exhaling deeply. Gently untangle your hands and arms before completing the exercise by sitting up straight on your mat with both feet flat on the ground

In addition, the Seated Eagle Arms Asana is a way for you to stretch your arms and lower back. It also increases the flow of blood throughout the body by opening up tight muscles.

The simple seated twist or Parivrtta Sukhasana is a gentle chair yoga asana for seniors that helps in reducing lower back pain, improving digestion, and blood circulation.


The cat-cow pose is a very common yoga pose that helps strengthen your back. It is an easy pose to do at home on the chair.

Some Steps to take the pose as Chair yoga!

Cat-cow pose is a stretching exercise that can help with back pain. The person should sit up straight, place their arms on the floor by their sides, and exhale as they arch backward to stretch out the spine. After holding for three to five breaths, inhale deeply, then come back down into flat position.

Return to the original position and invert the stretch for the “cat” position.

Hold it for several breaths before returning to a seated position.

Take a tall seat and place your hands on your knees

Repeat each movement, following your breath, three to five times.

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Most Common Chair yoga poses

Here are the most common chair yoga poses that are taught to seniors and juniors alike.


Neck rolls

Neck rolls are a common chair yoga pose that can help with neck and shoulder tension. It is important to sit tall in the chair and keep your belly engaged for support. Exhale and drop your chin down to your chest, keeping it close to the chest as you do so. Do three or five repetitions of this stretch before moving onto another one of these poses:

Side stretch

The most common chair yoga poses are sided stretch and arms release. Inhaling deeply each time will help to straighten the spine. The arm is also released by inhaling deeply with a long exhale.

Seated twist

The seated twist is a great way to stretch your entire body. The exercise can be done with or without an instructor.

Forward bend

Forward bends are good for stretching shoulders. Forward bends can also be made easier by placing blocks under your knees/feet to take the pressure off your lower back, or by kneeling on a folded blanket.

Be cautious if you have a history of low back pain.


Single leg stretch

Chair yoga is a great way to get in shape while sitting. The single-leg stretch pose is the most common one. Strengthen your leg from the knee to your front. Contract the quads and repeat 8-10 times per set.


Seated pigeon

Sitting in pigeon pose can help lower stress levels and increase your energy. You can do it by sitting on the floor with your back straight and knees bent at 90 degrees and your hands resting on your thighs. You can close your eyes and take deep breaths.


Forward bend with shoulder stretch

Forward bends are great for strengthening your wrists, shoulders and back. Begin with the arms behind your back and interlace your hands together. Allow your hands to lift towards the sky as you exhale. Take 3 breaths or more if comfortable.


Side angle pose

Side angle pose is a yoga pose that can be done in any chair. It’s easy to do, and it can help reduce chronic pain for seniors and people with chronic pain.


Who Does Chair Yoga?

Chair yoga is great for those who sit and work for long periods of time. They can simply do the workout while seated and during breaks. Chair yoga is also great for seniors who have lost mobility and are not strong enough to do tough poses without any support.


Is there chair yoga for Seniors?

Yes, there is chair yoga for seniors! There are certain poses that work well for older adults. One of these poses is the savasana pose. This position helps to stretch the body so it’s less likely to experience pain or get injured. The only equipment needed for this activity is a sturdy chair with your older adult’s feet touching the floor.

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What is the best chair yoga for seniors?

Chair yoga offers benefits for seniors by providing gentle movements that are easy to follow. Chair yoga is an exercise that provides the user with a variety of benefits, including stress relief and improved flexibility.


Seated Cat-Cow, seated side angle pose, warrior 1 pose are good chair yoga for seniors.


How many times a week should you do chair yoga?

Seniors should do chair yoga almost every day to stay fit if their doctor allows them to. And not everyone has the same fitness, so do the chair yoga as you see fit.

Seniors and those with disabilities can benefit from chair yoga. Wheelchair Yoga strengthens the body and mind, giving a lot of benefits to seniors who are looking for a low-impact activity that is still healing.

Chair Yoga includes poses such as downward dog, child’s pose, cat/cow stretch, shavasana (corpse pose), and more.

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Why do seniors use chair yoga?

Seniors and those with chronic pain can benefit from chair yoga. Chair yoga is designed for everyone, but it is especially beneficial to seniors who are looking for a low-impact exercise that strengthens their body and mind. Research backs up the benefits of these practices, as well as how they lower blood pressure and improve cognitive function.


How do I do chair yoga?

Chair yoga is a low-impact exercise that can be done in many different ways. It allows people to practice the poses they need without needing any fancy equipment or large space. To get started, find a qualified and experienced yoga teacher. If you’re interested in starting chair yoga but don’t know where to start, there are countless videos available on YouTube to help with your learning curve.


Is yoga bad for seniors?

Yoga is improving your quality of life. It’s a fun activity to do together with friends and family. The only equipment needed for this yoga pose is a sturdy chair that allows the feet to touch the floor, and optional accessories like a belt, strap or longhand towel for stretching.

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Is Chair Yoga Good for You?

Chair yoga is a form of exercise that can be done anywhere. It’s easy to do and may serve as a gateway to other forms of exercise for seniors. People who practice chair yoga regularly will likely develop healthy habits, such as waking up early every day, eating well, exercising on a regular basis, etc…



If you are a senior or tend to a senior citizen, then you can introduce him or her to a set of easy chair yoga poses. But if you are a senior then be sure to consult with your doctor first.

These are not medically proven or medically sound advices.

Ref: Yoga at Ayush

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

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