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Chair Yoga for Seniors: 7 Beginner Moves for Your Wellbeing

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an elderly woman is sitting on a chair, her hands are in namaste, chair yoga for seniors
Chetendeep Micky Lal

Chetendeep Micky Lal

The article is verified by Chetendeep Micky Lal, MA in Kinesiology, CSCS, Registered Yoga Teacher.

Table of Contents

As we age, maintaining flexibility, balance, and strength becomes increasingly important, yet participating in traditional forms of exercise can be too challenging for senior citizens. 

That’s where chair yoga comes in.

In this article, we will introduce you to 7 easy-to-perform chair yoga poses and moves, specifically designed for seniors and beginners.

Is Chair Yoga Good For Seniors?

Chair yoga is a gentle form of yoga, performed while seated or using a chair for support. It’s an excellent option for seniors who want to stay active and healthy. 

The benefits of chair yoga for elderly for physical and mental health are well-documented and supported by numerous studies.

It’s also important to note that while yoga in a chair can significantly contribute to overall health and wellness, it should be part of a comprehensive care plan that may include other forms of exercise, a balanced diet, and regular medical check-ups.

Benefits of Chair Yoga Exercises for Seniors

Chair yoga helps seniors gently stretch their muscles and joints, which can significantly improve flexibility. This is particularly beneficial for those who may have mobility issues or arthritis, as it can help to reduce stiffness and pain.

The chair yoga practice can strengthen the core and leg muscles, which are crucial for maintaining balance. This can reduce the risk of falls, a common concern for older adults.

Despite being a low-impact exercise, chair yoga can help to build strength. The poses often involve resistance and weight-bearing, which can help to maintain muscle mass and bone density.

Like all forms of yoga, chair yoga incorporates deep breathing and mindfulness techniques. These can help seniors to reduce stress and anxiety, promoting a sense of calm and well-being. [1]

Regular practice of chair yoga can lead to better sleep patterns. The relaxation and stress reduction associated with yoga can help seniors fall asleep more easily and enjoy a deeper, more restful sleep. This can contribute to overall health and well-being, as good sleep is crucial for the body’s healing and regeneration processes. [1]

Yoga has been shown to reduce blood pressure in people with hypertension. [2] Another study confirms that simple yoga exercises may be useful as a supplementary blood pressure therapy in addition to medical treatment when prescribed by primary care physicians. [3]

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7 Chair Yoga Poses for Seniors: Perfect for Beginners!

Before we dive into the practice, here are a few essential rules to follow:

Over time, your flexibility and strength will improve and you’ll be able to do more and more.

Hold each pose from 3 to 5 breaths without rushing. Perform dynamic poses like Cat-Cow movement for one breath cycle – one pose on the inhale and another pose on the exhale.

1. Cat and Cow Pose

Target: Chest, Back

2. Side Stretch, Legs Apart

Target: Back, Hip flexors

Target: Back, Hip flexors

3. Camel Pose

Target: Chest

4. Eagle Pose

Target: Arms

Target: Arms

5. Cow Face Pose with a Twist

Target: Chest, Back

6. Downward-Facing Dog

Target: Back, Legs

Target: Back, Legs

7. Seated Extended Side Angle Pose

Target: Back, Legs

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Bottom Line

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

The beauty of chair yoga for senior beginners lies in its adaptability, making it suitable for individuals of all fitness levels. The 10 poses we’ve explored in this article are just the beginning of what you can achieve with this practice. 

Remember, the journey to wellness is not a race, but a steady, enjoyable path. So, take it at your own pace, listen to your body, and most importantly, enjoy the process.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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