28 Day Chair Yoga Challenge For Seniors: Increase Your Strength, Fitness and Confidence 

Our 28 day chair yoga challenge for seniors is here to spur you on to improved physical and mental well being. It is designed with seniors in mind, ensuring that the exercises and structure are accessible and practical.

Chair yoga offers a gentle workout method that can be performed in the comfort of your home. The chair provides assistance and support where needed, to perform exercises and also allows for the progression or regression of movements.

Regular practice of chair yoga can help improve muscular strength and endurance, balance and coordination, as well as flexibility. There are additional benefits such as effective stress relief and increased mental clarity which may also be experienced. 

We encourage you to take on this challenge and experience the transformative changes in your body and mind. Read on to learn the various chair yoga exercises structured to help you progress through the 28 days.

You can also continue reading more about chair exercises for Seniors here.

Week by Week Breakdown

Week 1: Getting Started With Basic Poses

Week one is all about establishing a foundation, learning and becoming familiar with key movements.  Start with becoming familiar and learning the basic poses involved in chair yoga. These poses will serve as a foundation and stepping stone for your progression through the following weeks.

Week 1 Poses:

Seated Mountain Pose:

1. Sit tall with feet flat on the ground.
2. Place your hands on your thighs.
3. Focus on maintaining a straight spine.
4. Close your eyes if you feel comfortable to do so.
5. Bring your attention to your breath and focus

Seated Cat-Cow: 

1. Inhale to arch the back (cow)
2. Exhale to round the spine (cat)
3. Flowing with the breath.

Seated Forward Bend: 

1. Bend forward from the hips.
2. Reaching towards the feet or the floor.
3. Go at a slow pace, only reaching as far as you feel comfortable.
4. Don’t force yourself or push too far.

Seated Calf Raise: 

1. Start with both feet planted on the ground, with your ankles directly under your knees.
2. Raise your heels off the ground while pressing your balls of feet into the ground.
3. Pause for a second at the top, then return to the starting position.
4. Focus on maintaining an upright posture and engaging your core.

Seated Leg Extension: 

1. Sit on a sturdy chair with your back straight, core engaged, and feet flat on the ground, ankles directly under your knees.
2. Slowly extend one leg out in front of you until it is fully straight, keeping your foot flexed.
3. Hold the extended position for 1-2 seconds, squeezing your thigh muscles.
4. Slowly lower your leg back to the starting position, keeping the movement controlled.
5. Repeat for the desired number of repetitions, then switch to the other leg.
6. Exhale as you extend your leg, inhale as you return to the starting position.

Seated Shoulder Rolls:

1. 1. Sit with your feet flat on the floor, hip-width apart.
2. Keep your back straight and shoulders relaxed.
3. Inhale deeply as you lift your shoulders up towards your ears.
4. Exhale slowly as you roll your shoulders back and down, making a circular motion.

Seated Shoulder Shrugs:

1. 1. Sit with your feet flat on the floor, hip-width apart.
2. Keep your back straight and shoulders relaxed.
3. Inhale deeply as you lift your shoulders straight up towards your ears.
4. Hold the lifted position for a second or two, squeezing your shoulder muscles.
5. Exhale slowly as you lower your shoulders back to the starting position.

Seated Shoulder Stretch (Garudasana Arms)

1. Start with your feet flat on the floor.
2. Extend your arms in front of you, crossing your right arm over your left.
3. Bend your elbows and bring your palms together if possible.
4. Hold for a few breaths, then switch sides.

Focus on Breathing Techniques:

• Diaphragmatic Breathing: Deep breathing from the diaphragm to increase lung capacity.
• Simple Pranayama: Basic breathing exercises like alternate nostril breathing.

Tips For Maintaining Motivation:

• Set Personal Goals: Define what you hope to achieve each week.
• Create a Comfortable Practice Environment: Ensure a quiet and comfortable space for practice.
• Acknowledge Small Achievements: Celebrate progress, no matter how small.

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Week 2: Building Strength and Flexibility

Week 2: Introduction To Intermediate Poses:

Seated Warrior Pose: 

1. Extend one leg to the side.
2. With control, slowly reach your arms overhead or as far as you feel comfortable.
3. Focus on maintaining your balance.
4. Hold for a few seconds and then slowly swap over sides.

Seated Twist: 

1. Twist the torso to one side.
2. Holding the chair back for support.

Seated Leg Lifts: 

1. Start with both feet planted on the ground, with your ankles directly under your knees.
2. Slowly lift one leg at a time, by keeping your knee straight.
3. Raise it as high as you can control.
4. Focus on maintaining an upright posture and engaging your core.
5. Perform equal repetitions on each side.

Seated Side Steps:

1. Sit on the edge of a sturdy chair with your back straight and feet flat on the floor, hip-width apart.
2. Place your hands on the sides of the chair for support.
3. Lift your right foot and step it out to the right side, keeping your foot flat on the floor.
4. Follow with your left foot, stepping it to the right to bring your feet back to hip-width apart.
5. Repeat for the desired number of repetitions.

Upward Salute Pose (Urdhva Hastasana): 

1. Sit comfortably on a chair with your feet flat on the floor, hip-width apart.
2. Keep your back straight and your core engaged.
3. Inhale deeply and raise your arms overhead, keeping them parallel with palms facing each other or touching.
4. Hold the pose for 3-5 breaths, keeping your gaze forward or slightly upward.
5. Exhale and slowly lower your arms back down to your sides.

Arm Circles:

1. Sit or stand with your feet flat on the floor, hip-width apart.
2. Extend your arms straight out to the sides at shoulder height, forming a T shape.
3. Begin making small circles with your arms, moving them forward.
4. Perform 10-15 circles, keeping the movements controlled and smooth.

Combining Strength And Flexibility Exercises:

• Dynamic Stretches: Combine stretches with movement, such as seated side bends.
• Resistance Band Exercises: Use resistance bands for added strength training.

Tracking Progress:

• Keep A Progress Journal: Note flexibility gains, increased strength, and overall well-being.
• Set Specific Goals: Aim for measurable milestones like holding poses longer or increasing stretch depth.

Week 3: Enhancing Balance and Coordination

Advanced Chair Yoga Poses For Balance And Coordination:

Seated Eagle Pose: (Garudasana): 

1. Sit tall on a chair with feet flat on the floor.
2. Extend arms forward, cross right arm over left, and bend elbows.
3. Wrap forearms around each other, bringing palms together or pressing backs of hands together.
4. Keep back straight and engage your core.
5. Hold for 15-30 seconds, breathing deeply.

Seated Half-Moon Pose: 

1. Extend one arm overhead.
2. Lean to the side.
3. Keeping your core engaged.

Seated Balance Poses: 

1. Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Keep your back straight and your core engaged.
3. Place your hands on the sides of the chair for support.
4. Inhale deeply, and as you exhale, lift both feet off the ground, bringing your knees towards your chest.
5. Maintain a 90-degree angle at your knees, keeping your feet together.
6. Hold this position, balancing on the chair, for a few seconds to start.
7. Focus on engaging your core muscles to help maintain balance.
8. Continue to breathe deeply and steadily while holding the balance.
9. Inhale deeply and exhale slowly to help maintain control.

Techniques for safely increasing workout intensity:

• Gradual Increase: Slowly increase the duration and complexity of poses.
• Use Support Tools: Utilize blocks, straps, or cushions for added support and safety.

Incorporating Mindfulness And Meditation Practices:

• Daily Mindfulness Exercises: Focus on breath awareness and body sensations.
• Short Meditation Sessions: Practice 5-10 minutes of meditation to improve mental clarity and focus.

Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine

Week 4: Increasing Confidence and Independence

Focus On Poses That Enhance Daily Functional Abilities:

Seated Marches: 

1. Sit on the edge of a sturdy chair with your back straight and feet flat on the floor, hip-width apart.
2. Place your hands on your thighs or hold the sides of the chair for support.
3. 3.Lift your right knee towards your chest as high as is comfortable while keeping your left foot flat on the floor.
4. Lower your right foot back to the floor.
5. Lift your left knee towards your chest as high as is comfortable while keeping your right foot flat on the floor.
6. 6.Lower your left foot back to the floor.
7. 7.Continue to alternate lifting each knee in a marching motion for the desired repetitions on each side.

Seated Side Bends: 

1. Sit on the edge of a sturdy chair with your back straight and feet flat on the floor, hip-width apart.
   2. Extend your right arm overhead without forcing it, keeping it close to your ear.
   3. Place your left hand on the side of the chair for support.
   4. Inhale deeply, and as you exhale, gently bend to the left, reaching your right arm over your head.
   5. Hold the stretch for a few seconds, feeling the stretch along your right side.
   6. Inhale and return to the starting position with your right arm overhead.
   7. Lower your right arm to your side.

Seated Chair Stands: 

1. Sit on the edge of a sturdy chair with your back straight and feet flat on the floor, hip-width apart.
2. Place your hands on your thighs or hold the sides of the chair for support.
3. Press through your feet into the ground and use your leg muscles to raise your hips off the seat and stand up.
   4. Slowly lower yourself back into the chair with control, bending at the knees and hips.
4. Ensure you are seated securely before relaxing your muscles.

Heel Lifts:

1. Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Keep your back straight and your core engaged.
3. Slowly lift your heels off the floor as high as you can, keeping your toes on the ground.
4. Feel the stretch and contraction in your calf muscles.
5. Hold the position for a second or two, squeezing your calf muscles.
6. Slowly lower your heels back to the starting position with control.

Calf Raises: 

1. Stand with your feet hip-width apart, holding onto a sturdy chair for balance.
2. Slowly lift your heels off the ground, rising up onto the balls of your feet.
3. Keep your body straight and your core engaged.
4. Hold the position for a second or two, feeling your calf muscles contract.
5. Slowly lower your heels back to the ground with control.

Standing Balance:

1. Stand with your feet hip-width apart, holding onto a sturdy chair for balance.
   Engage your core and keep your back straight.
2. Slowly lift your right foot off the ground, bending your knee to bring your foot a few inches off the floor.
3. Hold the position, balancing on your left foot.
4. Maintain the balance for 10-15 seconds, focusing on a fixed point in front of you to help maintain stability.
5. Slowly lower your right foot back to the ground with control.
6. Repeat the balance exercise on the other side by lifting your left foot off the ground and balancing on your right foot.

Tips For Integrating Yoga Into Daily Routines Post-Challenge:

• Incorporate During Routine Activities: Practice poses while watching TV or during work breaks.
• Daily Practice: Aim for at least 10-15 minutes of chair yoga daily.

Preparing For A Sustainable Yoga Practice Beyond The Challenge:

• Continuing Education Resources: Seek out online classes, yoga communities, or local classes.
• Regular Practice: Emphasize the importance of consistency in maintaining benefits.
• Adapt Poses to Individual Needs: Modify poses as needed to accommodate any physical limitations or changes in ability.

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Can you lose weight doing chair yoga for seniors?

Weight loss is primarily influenced by the balance between energy intake (calories consumed) and energy expenditure (calories burned). While chair yoga can contribute to energy expenditure, it is generally a low-intensity activity that may not burn a significant number of calories compared to higher intensity exercise methods. Though it’s important to note that unless overweight or obese, weight loss generally should not be the goal for seniors. Maintaining muscle mass and overall health is often more pressing. In fact, unintentional weight loss in older adults can be concerning and may lead to a loss of muscle mass, which is important for maintaining strength and mobility.

How many calories do chair exercises burn for seniors?

Chair exercises for seniors typically burn around 100-150 calories per hour, depending on the intensity. Factors influencing calorie burn include the individual’s weight, age, and fitness level. While chair exercises burn fewer calories compared to more vigorous activities like brisk walking or cycling, they still offer significant health benefits such as improved flexibility, strength, and balance. Rather than focusing on the amount of calories burnt, it’s encouraged to focus on the array of physical and mental benefits that can be achieved.

How often should seniors do chair exercises?

Seniors should aim to do chair exercises 2-3 times per week, with each session lasting 20-30 minutes. It’s important to balance exercise with adequate rest, allowing at least one day of rest between sessions. Routines should be customized based on individual needs, fitness levels, and any existing health conditions to ensure safety and effectiveness. Consulting with a healthcare provider can help tailor an appropriate exercise plan.

Is yoga good for 70 year olds?

Yoga is an excellent way to remain active in life’s later years. Chair yoga is exceptionally adaptable and designed to suit individuals of all ages, including 70-year-olds by providing additional support and modifications as needed. Regularly practicing chair yoga can elicit some very favorable results, both physically and mentally. Further, performing in a group setting or class can also be valuable for one’s social health. See below for a list of the range of health benefits that can be experienced if practiced consistently, as well as some important safety considerations.

Health Benefits Specific to Seniors Over 70 Years Old:

There is an array of physical and mental health benefits to be gained from incorporating chair yoga, including (2,6,7).

1. Improved Flexibility: Regularly practicing chair yoga can help maintain and improve range of motion and flexibility, which are crucial for daily activities and injury prevention.
2. Enhanced Balance and Stability: Chair yoga poses can enhance balance and stability, reducing the risk of falls.
3. Increased Strength: Gentle movements in chair yoga help build muscle strength, particularly in the core and legs. Lower body strength is also vital in balance and fall prevention.
4. Better Joint Health: Chair yoga promotes joint mobility and reduces stiffness, which is beneficial for arthritis management.
5. Enhanced Mental Well-being: Yoga can reduce stress, anxiety, and depression, promoting a positive outlook and supporting good mental health.
6. Improved Circulation: Gentle stretching and movement help improve blood flow, vital in enhancing cardiovascular health.
7. Pain Management: Chair yoga can alleviate chronic pain, including back and joint pain.
8. Respiratory Benefits: Breathing exercises incorporated in chair yoga can support lung capacity and respiratory function.
9. Social Interaction: Group chair yoga classes provide social interaction, reducing feelings of isolation and enhancing connectedness with peers.

Key Safety Tips and Modifications:

• Consult a Healthcare Provider: Seniors should consult their healthcare provider before starting chair yoga, especially if they have existing health conditions.
• Choose a Sturdy Chair: Use a stable chair without wheels, preferably with armrests, for added support.
• Start Slowly: Begin with simple poses and gradually increase the intensity to avoid overexertion.
• Listen to Your Body: Seniors should pay attention to their body’s signals and avoid any movements that cause pain or discomfort.
• Focus on Breath: Emphasize slow, deep breathing to enhance relaxation and prevent dizziness.
• Use Modifications: Modify poses as needed to accommodate individual limitations, such as using cushions for extra support or straps to extend reach.
• Stay Hydrated: Keep water nearby and stay hydrated throughout the session.
• Avoid Extreme Movements: Refrain from poses that involve extreme bending, twisting, or balancing.
• Warm-Up and Cool-Down: Include gentle warm-up exercises before starting and cool-down stretches at the end of the session.
• Practice Regularly: Consistency is key, but ensure rest days to allow the body to recover.

Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga

FAQs

• How long does it take to see results with chair yoga?

Individuals may begin to notice benefits from chair yoga within 4-6 weeks of regular practice. Results can vary based on factors such as frequency of sessions, individual fitness levels, and overall health.

• Does chair yoga reduce belly fat?

When it comes to losing fat, unfortunately you cannot spot reduce.Chair yoga alone may not significantly reduce belly fat, but it can contribute to overall weight loss and improved muscle tone. For better results, combine chair yoga with a healthy diet. You can read more about chair exercises for belly fat loss here.

• Does chair yoga count as exercise?

Yes, chair yoga counts as exercise. Chair yoga offers many benefits from improved strength, range of motion, balance and muscular endurance. That, as well as it can be an effective way to help reduce stress and angst. 

• Does the 7 minute sit workout work?

The 7-minute sit workout is a high-intensity interval training (HIIT) program designed to be done while seated, making it accessible for individuals with limited mobility. It includes a series of exercises that target various muscle groups, providing a way to improve strength and cardiovascular health.

While the 7-minute sit workout can be effective for building muscle and enhancing fitness, it may offer different benefits than chair yoga regarding flexibility, balance, and mental relaxation. Combining both can provide a more comprehensive fitness routine. Although it is advised to seek guidance from your healthcare professional before starting any new exercise routine.

The Bottom Line:

There are many benefits that can be gained from incorporating and practicing chair yoga regularly. The 28 day chair yoga challenge is designed to provide a gentle entry to yoga ensuring adequate rest and suitable movements. If you are a little hesitant of committing to 28 days, you can always start with the 21 day chair yoga. With the convenience of being able to perform chair yoga from the comfort of your home, and small, manageable exercises laid out for you to complete every few days, you will be able to work towards improving your physical and mental health in a gentle way. For further social benefits, you could even consider performing it with a friend, your partner or family member/s. Put on your favorite background music, and enjoy working towards enhanced overall well-being, for a stronger, functional body.