Blog Mental Health Yoga Chair Yoga Chair Yoga for Seniors: Best Exercises and Everything Else You Need To Know

Chair Yoga for Seniors: Best Exercises and Everything Else You Need To Know

Embarking on a new fitness journey can be a daunting task, especially for seniors who face mobility challenges or health concerns. 

Chair yoga offers a gentle yet effective solution, perfect for those looking to enhance their well-being, without the intensity or impact of many forms of exercise. It’s a form of exercise that can improve your flexibility, strength, and balance, all from the comfort of a seated position (14).

Sounds inviting, right? No wonder it has gained endorsement from reputable organizations such as the Arthritis Foundation, which highlights its benefits in reducing joint pain and promoting relaxation (12). 

Whether you have a history of dealing with arthritis, trying to recover from an injury, or simply wanting to stay active, here’s why chair yoga could be a manageable and enjoyable part of your routine.

Does Chair Yoga Really Work For Seniors?

Chair yoga works wonders for seniors. It’s an adaptable form of exercise that meets the unique needs of older adults, providing an accessible way to improve overall health. Numerous studies support its effectiveness, showing significant improvements in flexibility, strength, and balance among seniors who practice it regularly.

Chair yoga is a beneficial activity for older adults. Short sessions can make substantial differences, reducing the risk of falls and easing chronic pain. Plus, the mental benefits are notable (10).

Chair yoga exercises incorporate mindfulness and controlled breathing, which can diminish stress and enhance mental clarity (8). This form of yoga is especially advantageous for those with limited mobility or conditions like arthritis, offering a safe environment to build physical and mental resilience. 

In essence, chair yoga isn’t just a trend; it’s a proven practice that can enhance the quality of life for many seniors.

What Are the 5 Benefits of Chair Yoga?

Improved Flexibility

One of the primary benefits of chair yoga is the significant improvement in flexibility. A study published in the International Journal of Yoga found that regular yoga practice, including chair yoga, can enhance flexibility by increasing the range of motion in joints and muscles (9). 

For seniors, this is particularly important as age-related stiffness can hinder daily activities. Chair yoga involves stretches and movements that gently extend the range of motion without putting undue strain on joints or muscles. 

These movements help elongate and relax muscles, making everyday activities easier and more comfortable. Regular practice can lead to increased mobility by reducing stiffness and helping seniors maintain their independence longer than the average.

Enhanced Strength

Chair yoga is an excellent way to build and maintain strength, especially in the core, legs, and arms. According to research published in the Evidence-Based Complementary and Alternative Medicine, yoga can significantly improve muscle strength and endurance (4). 

See also
Are Chair Yoga Belly Fat Exercises Effective to Trim Your Waistline? 

Strength is a crucial factor in overall health and plays a significant role in balance and coordination. The various poses and holds in chair yoga work to engage different muscle groups, helping tone and build muscle mass. 

Maintaining muscle strength can prevent the risk of falls and improve daily functioning (5), which is particularly beneficial for seniors striving to stay active and self-reliant.

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Better Balance

Another remarkable benefit of chair yoga for seniors is improved balance. A study in the Slovenian Journal of Public Health demonstrated that yoga can enhance balance and reduce the risk of falls in older adults (13). Aging can contribute to poor balance, increasing the risk of falls (7). 

Chair yoga includes specific poses and sequences that focus on maintaining and enhancing stability. These balance-focused exercises help strengthen the muscles around the joints that are responsible for keeping the body upright and steady. 

Improved balance not only prevents falls but also boosts confidence, enabling seniors to perform daily activities with greater assurance and security.

Reduced Stress

Chair yoga incorporates practices of mindfulness and controlled breathing, which are powerful tools for reducing stress. Research published in Evidence-Based Complementary and Alternative Medicine highlights that mindfulness and deep breathing exercises in yoga can significantly reduce stress levels (2).

Participants are encouraged to focus on their breath and be in the present moment, which can alleviate anxiety and promote a sense of calm. This relaxation effect contributes to better mental health and emotional well-being (2).

For seniors who may experience loneliness or anxiety, the stress-relief benefits of chair yoga exercises offer a valuable way to enhance overall quality of life by fostering a peaceful mind.

chair yoga benefits for seniors  

Increased Circulation

Regular practice of chair yoga can significantly boost circulation throughout the body. Enhanced blood flow ensures that essential nutrients and oxygen are delivered efficiently to various tissues and organs. A 2013 study reports that yoga can improve circulatory function and reduce cardiovascular risks by reducing blood pressure (3).

The gentle movements and stretches performed in chair yoga stimulate the circulatory system, promoting heart health and reducing the risk of cardiovascular issues. Improved circulation can also help in alleviating symptoms of chronic conditions and contribute to overall vitality and energy levels in seniors.

See also
Transform Your Workspace With 10 Chair Exercises For Lower Back Pain

How Many Times a Week Should You Do Chair Yoga?

Experts recommend practicing chair yoga two to three times a week or more, to achieve notable benefits. 

Regular practice allows your body to adapt to the movements, enhancing flexibility, strength, and balance over time. While short sessions are effective, consistency is key. Integrating chair yoga into your weekly routine doesn’t have to be daunting.

Start with 15 to 30 minutes per session and gradually increase the duration as you become more comfortable. Remember, it’s all about listening to your body and doing what feels right. By committing to a few sessions each week, you can enjoy the numerous physical and mental health benefits chair yoga has to offer.

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

Can You Get in Shape with Chair Yoga?

You can definitely get in shape with chair yoga. Contrary to popular belief, chair yoga offers remarkable physical conditioning that aligns closely with traditional yoga practices. While it may appear less intense, the modifications of yoga poses to a seated position effectively engage various muscle groups, promoting both strength and flexibility.

According to a study in Topics in Geriatric Rehabilitation, participants who practiced chair yoga experienced significant improvements in muscle strength, agility and balance over time (1). 

This form of exercise facilitates core strengthening by engaging abdominal muscles, while also toning arms and legs through specific poses and movements.

By focusing on stability and balance, chair yoga can help reduce the risk of falls, which is particularly beneficial for seniors.

Regular practice can lead to improved overall fitness, reduced stiffness, and greater mobility (14). So, whether you’re looking to maintain your physical health or seeking a gentler pathway to fitness, chair yoga offers a safe, effective way to stay in shape.

Chair Yoga Poses for Older Adults

Seated Mountain Pose (Seated Tadasana)

The Seated Mountain Pose is a foundational posture in chair yoga. This pose primarily targets the spine, shoulders, and core muscles, promoting an upright posture and enhancing alignment. For seniors, practicing Seated Mountain Pose can help improve spinal health, reduce tension in the upper body, and increase overall stability.

Steps to Perform Seated Mountain Pose

  1. Sit comfortably toward the front of your chair with your feet flat on the floor.
  2. Be sure your spine is straight and your shoulders are relaxed away from your ears.
  3. Place your palms on your thighs or rest them gently on the sides of your chair.
  4. Inhale deeply, lengthening your spine and lifting the crown of your head toward the ceiling.
  5. Engage your core muscles by gently pulling your navel toward your spine.
  6. Hold the pose for several breaths, maintaining a steady and even breath.
  7. Exhale and relax, then repeat the pose as needed.
See also
Chair Yoga Routines For Every Age And Ability: A Comprehensive Guide

Seated Cat-Cow Pose (Seated Marjaryasana-Bitilasana)

The Seated Cat-Cow Pose is an excellent way to enhance spinal flexibility and mobility. This pose involves a gentle flow between spinal extension and flexion, working the muscles of the back and abdomen. For seniors, Seated Cat-Cow Pose can help alleviate back pain, improve posture, and increase the range of motion in the spine.

Steps to Perform Seated Cat-Cow Pose

  1. Sit toward the front of your chair with your feet flat on the floor and hands resting on your thighs.
  2. Inhale deeply and arch your back, lifting your chest and looking up toward the ceiling (Cow Pose).
  3. Exhale as you round your spine, tucking your chin to your chest and drawing your navel toward your spine (Cat Pose).
  4. Continue to flow between these two positions, synchronizing your movements with your breath.
  5. Repeat the sequence for several breaths, allowing your spine to move fluidly.
  6. Return to a neutral seated position and relax.
  7. Perform the sequence 5-10 times, or as comfortable.

Seated Pigeon Pose (Seated Eka Pada Rajakapotasana)

Seated Pigeon Pose is a modified hip opener that targets the hips and gluteal muscles. This pose helps stretch and strengthen the hip area, promoting flexibility and relieving tension. For seniors, Seated Pigeon Pose can be particularly beneficial with enhancing hip mobility, reducing lower back discomfort, and improving overall joint health.

Steps to Perform Seated Pigeon Pose

  1. Sit comfortably with your feet flat on the floor and your spine straight.
  2. Lift your right leg and place your right ankle across your left thigh, creating a figure-four shape.
  3. Flex your right foot to protect your knee.
  4. Gently press your right knee downward, feeling a stretch in your right hip.
  5. Inhale deeply, lengthening your spine and maintaining an upright posture.
  6. If comfortable, hinge slightly forward at the hips to deepen the stretch.
  7. Hold the position for several breaths, then slowly release and switch to the other leg.
  8. Repeat the pose for each side, holding for an equal duration.
  9. Perform the pose 2-3 times on each side, allowing your hips to gradually open.
See also
Table Pose Chair Yoga: Simple Exercise, Powerful Benefits

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Upward Salute Pose (Urdhva Hastasana)

The Upward Salute Pose is a gentle stretch that involves raising both arms overhead while maintaining a seated position. This pose works the muscles in the shoulders, arms, and upper back, promoting mobility and improving posture. For seniors, the Upward Salute Pose can help reduce stiffness in the shoulders, increase range of motion, and enhance overall upper body strength.

Steps to Perform Upward Salute Pose

  1. Sit toward the front of your chair with your feet flat on the floor and your spine straight.
  2. Inhale deeply while lifting both arms overhead, palms facing each other.
  3. Extend through the fingertips and lengthen your spine, reaching towards the ceiling.
  4. Be sure your shoulders are relaxed and away from your ears.
  5. Engage your core by drawing your navel toward your spine.
  6. Hold the pose for several breaths, feeling the stretch through your upper body.
  7. Exhale and slowly lower your arms back down to your sides.
  8. Repeat the pose 3-5 times, focusing on maintaining a steady and even breath.

chair yoga benefits for seniors  

Chair Warrior (Veerabhadrasana)

Chair Warrior Pose is a modified version of the traditional Warrior pose, performed while seated. This pose targets the thighs, hips, core, and arms, building strength and improving stability. For seniors, Chair Warrior Pose can help enhance leg strength, promote balance, and boost overall mobility.

Steps to Perform Chair Warrior Pose

  1. Sit sideways on your chair with your right side facing the back of the chair.
  2. Extend your right leg backward, keeping your left leg bent at a 90-degree angle.
  3. Your left foot should be flat on the floor, and your right foot should be on its toes.
  4. Inhale deeply and lift both arms to shoulder height, parallel to the floor.
  5. Turn your head to look over your left fingertips.
  6. Engage your core and hold the pose for several breaths.
  7. Exhale and return to the starting position before switching to the other side.
  8. Perform the pose 3-5 times on each side, ensuring an equal duration for both sides.

Chair Camel Pose (Ustrasana)

Chair Camel Pose is a backbend that is modified to be performed while seated. This pose stretches the front of the body, including the chest, abdomen, and hip flexors, and strengthens the back muscles. For seniors, Chair Camel Pose can improve spinal flexibility, reduce tension, and increase overall back strength and posture alignment.

See also
Should You Do Chair Yoga Every Day?

Steps to Perform Chair Camel Pose

  1. Sit comfortably on your chair with your feet flat on the floor, spine straight.
  2. Place your hands on the back of your hips for support.
  3. Inhale deeply and gently press your hips forward.
  4. Lift your chest and arch your back, allowing your head to tilt back slightly if comfortable.
  5. Be sure your shoulders remain relaxed and away from your ears.
  6. Hold the pose for several breaths, feeling the stretch in your front body.
  7. Exhale and return to a neutral seated position.
  8. Repeat the pose 3-5 times, focusing on maintaining a slow and controlled movement.

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

Chair Horse Pose (Vatayanasana)

Chair Horse Pose is a hip-opening pose performed while sitting in a chair. This pose targets the hips, glutes, and inner thighs, promoting flexibility and strength. For seniors, Chair Horse Pose can help improve hip mobility, reduce discomfort in the lower back, and enhance overall joint health.

Steps to Perform Chair Horse Pose

  1. Sit sideways on your chair with your right side facing the back of the chair.
  2. Extend your right leg behind you, keeping your left leg bent at a 90-degree angle.
  3. Your left foot should be flat on the floor, and your right foot should rest on the toes.
  4. Inhale deeply, and if comfortable, bring your hands to your heart or extend your arms out to maintain balance.
  5. Be sure your spine remains straight and your core is engaged.
  6. Hold the pose for several breaths, feeling the stretch in your hips and thighs.
  7. Exhale and return to the starting position.
  8. Switch to the other side and repeat the pose for an equal duration.
  9. Perform the pose 3-5 times on each side, ensuring balance and stability throughout.

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chair yoga benefits for seniors  


  • What Are 5 Main Benefits of Yoga?

Yoga offers numerous benefits that enhance overall well-being (6). 

One major benefit is that it improves flexibility by stretching muscles and increasing the range of motion in joints. Additionally, yoga enhances strength and muscle tone through various poses that require engaging different muscle groups.

Another advantage is that practicing yoga lowers stress levels and promotes mental clarity by incorporating deep breathing techniques and mindfulness. In addition, yoga aids in improving posture and alignment, which reduces the risk of injury and relieves back pain. 

Lastly, it can support cardiovascular health when incorporating flows that increase your heart and respiratory rates.

  • What Is the Purpose of a Yoga Chair?

A yoga chair is designed to provide stability and support during yoga practice, especially for individuals who may have limited mobility or balance issues. It allows practitioners to perform a variety of poses and stretches in a seated position, making yoga accessible to seniors, people with disabilities, and those recovering from injuries. 

Additionally, the chair helps with maintaining proper alignment and reducing the strain on certain body parts, thus making the practice safer and more effective.

  • Is 28 Day Chair Yoga Free?

The cost of a 28 day chair yoga for seniors program can vary depending on the provider. Some programs may offer free trials or completely free access to their content, while others might charge a fee.

It is advisable to check with the specific yoga instructor or platform offering the 28-day chair yoga course for accurate pricing information. Look out for promotional offers that might make such programs more accessible.

  • Why are Chair Exercises Important?

Chair exercises are important because they provide an inclusive and adaptable form of physical activity for individuals with varying levels of mobility and fitness. These exercises support cardiovascular health, improve muscle strength, and enhance joint flexibility, all while reducing the risk of falls and injuries (11).

Chair exercises are particularly beneficial for seniors, those with chronic illnesses, or anyone recovering from surgery, as they offer a low-impact workout that can be performed safely and comfortably.

The Bottom Line

Practicing chair yoga offers an adaptable and accessible way for individuals of all fitness levels, particularly seniors and those with limited mobility, to reap the numerous benefits of traditional yoga. Through consistent practice, chair yoga can improve flexibility, strength, and mental well-being, making it a valuable addition to any fitness routine.


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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  2. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation (2021,
  3. Effectiveness of Yoga for Hypertension: Systematic Review and Meta‐Analysis (2013,
  4. Effects of a 12‐Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial (2015,
  5. Effects of Muscle Strength, Agility, and Fear of Falling on Risk of Falling in Older Adults (2023,
  6. Exploring the therapeutic effects of yoga and its ability to increase quality of life (2011,
  7. Falls caused by balance disorders in the elderly with multiple systems involved: Pathogenic mechanisms and treatment strategies (2023,
  8. Fifteen Minutes of Chair-Based Yoga Postures or Guided Meditation Performed in the Office Can Elicit a Relaxation Response (2012,
  9. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes (2016,
  10. Safety and feasibility of modified chair-yoga on functional outcome among elderly at risk for falls (
  11. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis (2021,
  12. Yoga Benefits for Arthritis (n.d.,
  13. Yoga Exercise Intervention Improves Balance Control and Prevents Falls in Seniors Aged 65+ (2022,
  14. Yoga for everyone (