Chair yoga is a modified form of yoga practiced while seated on a chair or using a chair for support. It is accessible for individuals with limited mobility, balance issues, or those who find standing difficult. It offers the same physical and mental benefits as traditional yoga while minimizing the risk of falling. While chair yoga has shown real benefit for many seniors, it’s not appropriate for everyone depending on their physical circumstances. Please consult your physician before starting a new exercise routine.
Key Benefits of Chair Yoga
Chair yoga is a low-impact exercise which is effective and accessible for most people, including many seniors. The benefits of chair yoga include:
- Increased Flexibility
- Improved Strength
- Improved Self-Awareness
- Reduced Stress
- Improved Pain Management Skills
- Better Sleep
Chair Yoga Workout
Here are some popular chair yoga poses for you to try at home. You can do the exercises in a sequence or pick one or two to practice. Choose a sturdy chair without wheels; sit toward the front edge of the seat with feet flat on the floor to maintain stability and proper alignment. When you have found a routine that works for you, practice regularly, either every day or a few times each week.
Chair Cat-Cow
- Sit comfortably, with feet hip-width apart. Rest your hands on your knees or thighs.
- Inhale and arch your spine for cow position. Roll your shoulders back, and if it’s okay for your neck, tilt your head slightly back to look up at the ceiling.
- Exhale and round your spine for cat position. Drop your chin to your chest, letting shoulders and head come forward.
- Continue moving between cow on inhalations and cat on exhalations for five breaths.
- Benefit: Improves spinal mobility and relieves back tension
Seated Crescent
- Sit up straight, with feet hip-width apart. Relax your arms at your side.
- As you inhale, raise your right arm overhead, drawing your fingers and head toward the ceiling. Keep your shoulders relaxed.
- As you exhale, bend to the left. Hold for three breaths.
- Release, and as you inhale, straighten your body.
- Lower your arm as you exhale.
- Repeat, raising your left arm and bending to the right.
- Complete three movements on each side.
- Benefit: Improves flexibility and posture
Chair Spinal Twist
- Sit sideways on an armless chair, so the back of the chair is on your left.
- Sit up straight and hold on to the back of the chair with both hands. Keep your shoulders relaxed.
- As you inhale, lengthen your spine.
- As you exhale, gently rotate your torso toward the back of the chair, looking over your left shoulder. Hold for three breaths.
- As you inhale, return to centre.
- Complete three movements while the back of the chair is on your left, then sit the opposite way (with the back of the chair on your right) and repeat, twisting right for three movements.
- Benefit: Enhances digestion and spinal flexibility
Chair Forward Fold
- Sit up straight with your feet flat on the floor.
- As you inhale, bring your arms up over your head.
- As you exhale, fold forward from the hips as far as is comfortable, allowing your head and neck to relax. Hold for three breaths.
- Slowly unwind your spine until you return to your starting position.
- Complete these movements three times.
- Benefit: Stretches the back and promotes blood circulation
Chair Pigeon
- Sit up straight and place your left ankle across your right thigh.
- As you inhale, lengthen your spine.
- As you exhale, lean slightly forward with your chest lifted.
- Hold for five breaths.
- Repeat with your right ankle across your left thigh.
- Benefit: Reduces stiffness in the lower body
Chair Shavasana
- At the end of your practice, sit comfortably in your chair with eyes closed, for five minutes of stillness.
- Benefit: Helps your body absorb the effects of your practice and transitions you into the rest of your day.
Additional resources with photos:
- https://www.goodrx.com/health-topic/senior-health/chair-yoga-for-seniors
- https://www.puregym.com/blog/chair-yoga-exercises-for-beginners-and-seniors/
Chair yoga is a great way to help lessen some of the impacts of aging on the body. If you find you need physical assistance at home, Carefor offers at home physiotherapy and occupational therapy in Ottawa. To learn more visit www.carefor.ca/rehabilitiation Additionally, Carefor offers exercise classes specifically designed for seniors. The classes are facilitated by trained Fitness Instructors at our Eastern County community centres in Winchester, Finch, Alexandria, Ingleside, and Lancaster. https://carefor.ca/programs/exercise-classes/