{"id":45709,"date":"2022-08-16T23:59:46","date_gmt":"2022-08-16T23:59:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45709"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"chair-yoga-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/","title":{"rendered":"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#1_Seated_Overhead_Stretch\" >1. Seated Overhead Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#2_Seated_Neck_Stretch\" >2. Seated Neck Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#3_Seated_Chest_Opener\" >3. Seated Chest Opener<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#4_Seated_Twist\" >4. Seated Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#5_Seated_Pigeon_Pose\" >5. Seated Pigeon Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#6_Seated_Forward_Bend\" >6. Seated Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#7_Seated_Cat-Cow_Stretch\" >7. Seated Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#8_Seated_Eagle_Pose\" >8. Seated Eagle Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#9_Seated_Mountain_Pose\" >9. Seated Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#10_Seated_Warrior_Pose\" >10. Seated Warrior Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As we age it becomes increasingly important to maintain our strength, flexibility, and balance. While regular yoga practice can help with this, as not everyone is able to participate in a <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">traditional class<\/a>. Chair yoga is a type of yoga that <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">can be done while seated<\/a> in a chair or standing using a chair for support. It works for seniors who may have mobility challenges or those who simply want to try a gentler form of yoga. It\u2019s also a great way to stay active during the colder months when it\u2019s difficult to get outside (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">2<\/a>). Here are 10 chair yoga poses for seniors that can help improve strength, flexibility, and balance. Remember to listen to your body and only do what feels comfortable.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V1_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Seated_Overhead_Stretch\"><\/span><strong>1. Seated Overhead Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated overhead stretch targets the deltoids, obliques, and latissimus dorsi. These are muscles that help with everyday activities such as reaching, lifting, and twisting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated overhead stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms overhead, interlacing your fingers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your arms back until you feel a stretch in your shoulders and sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before returning to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Seated_Neck_Stretch\"><\/span><strong>2. Seated Neck Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated neck stretch targets the trapezius, levator scapulae, and sternocleidomastoid <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">muscles<\/a>. These are the muscles that support your head and neck. By stretching them, you can help relieve tension headaches and neck pain (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated neck stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.Place your right hand on your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your head to the right until you feel a stretch in the left side of your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before repeating on the other side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\">Bikram Yoga Poses: The 26 Asanas Explained<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-41478 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1024x576.png\" alt=\"chair yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Seated_Chest_Opener\"><\/span><strong>3. Seated Chest Opener<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated chest opener targets the pectorals and <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">anterior deltoids<\/a>. These muscles help with activities such as reaching, hugging, and pushing. Stretching them can help relieve tension in the chest and shoulders. It can also decrease breathing difficulties and improve posture (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated chest opener:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind you on the chair seat, fingers pointing towards your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lean back until you feel a stretch in your chest and shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before returning to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Seated_Twist\"><\/span><strong>4. Seated Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated twist targets the <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">obliques<\/a>, Quadratus lumborum, and erector spinae. These are muscles that help with everyday activities such as twisting, bending, and standing up from a chair. Stretching them can help improve your range of motion and relieve lower back pain (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the back of the chair seat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist your torso to the right, placing your left hand on your right knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently twist until you feel a stretch in your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before repeating on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38847 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-1024x576.png\" alt=\"chair yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Seated_Pigeon_Pose\"><\/span><strong>5. Seated Pigeon Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated pigeon pose is a hip opener that targets the <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">gluteus medius<\/a>, gluteus Maximus, and piriformis. These are muscles that help with everyday activities such as walking, climbing stairs, and getting in and out of a chair. Stretching them can help relieve lower back pain and improve range of motion in the hips (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated pigeon pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right ankle over your left knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press down on your right knee until you feel a stretch in your right hip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"6_Seated_Forward_Bend\"><\/span><strong>6. Seated Forward Bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated forward bend targets the hamstrings and <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">lower back<\/a>. These are muscles that help with everyday activities such as walking, climbing stairs, and sitting up from a lying position. Stretching them can help relieve lower back pain and improve range of motion in the hips and hamstrings (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated forward bend:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and lean forward, reaching your hands towards your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you feel a stretch in your hamstrings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before returning to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704-1024x576.png\" alt=\"chair yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 1044w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Seated_Cat-Cow_Stretch\"><\/span><strong>7. Seated Cat-Cow Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated cat-cow stretch is a spine opener that targets the erector spinae and the muscles in between the shoulder blades. This stretch can help relieve tension headaches and neck pain. It can also improve your posture (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated cat-cow stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and tuck your chin towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5\u201310 times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">Chair Yoga Poses To Help You De-Stress<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38759 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5838-1024x576.png\" alt=\"chair yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5838.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5838-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5838.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5838.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Seated_Eagle_Pose\"><\/span><strong>8. Seated Eagle Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated eagle pose is great for stretching the rotator cuff muscles. These are muscles that help with overhead activities such as reaching, throwing, and lifting. Stretching them can help improve arm circulation and range of motion (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated eagle pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right arm and thread it under your left.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your forearms in front of your chest and clasp your hands together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press your elbows together until you feel a stretch in your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"9_Seated_Mountain_Pose\"><\/span><strong>9. Seated Mountain Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated mountain pose is a great way to lengthen the spine and relax the body. This stretch can help improve your posture and ease back pain (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated mountain pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and round your back, tucking your chin towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5\u201310 times.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Seated_Warrior_Pose\"><\/span><strong>10. Seated Warrior Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated warrior pose is a balance pose that targets the muscles in the legs and core. This pose can help improve your balance and coordination (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Focusing%20on%20your%20movement%2C%20your,and%20relieve%20anxiety%20and%20depression.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated warrior pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out to the sides at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your\u00a0 arms overhead and clasp your hands together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5\u201310 breaths before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is a great way for seniors to stay active and improve their strength, flexibility, and balance. These 10 poses can help you get started. Remember to listen to your body and only do what feels comfortable. If you have any pain or injuries, please consult your doctor before practicing yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As we age it becomes increasingly important to maintain our strength, flexibility, and balance. While regular yoga practice can help with this, as not everyone is able to participate in a traditional class. Chair yoga is a type of yoga that can be done while seated in a chair or standing using a chair for [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":61898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[123],"class_list":["post-45709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. These 10 poses can help you get started. Keep reading to find out everything you want to know\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance\" \/>\n<meta property=\"og:description\" content=\"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. These 10 poses can help you get started. Keep reading to find out everything you want to know\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/336d539bf0408df8a27b92c2d842d378\"},\"headline\":\"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\"},\"wordCount\":1188,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As we age it becomes increasingly important to maintain our strength, flexibility, and balance. While regular yoga practice can help with this, as not everyone is able to participate in a <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\\\">traditional class<\/a>. Chair yoga is a type of yoga that <a href=\\\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\\\">can be done while seated<\/a> in a chair or standing using a chair for support. It works for seniors who may have mobility challenges or those who simply want to try a gentler form of yoga. It\u2019s also a great way to stay active during the colder months when it\u2019s difficult to get outside (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\\\">2<\/a>). Here are 10 chair yoga poses for seniors that can help improve strength, flexibility, and balance. Remember to listen to your body and only do what feels comfortable.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V1_ggl.gif\\\" alt=\\\"Get Your Personalized Chair Yoga Plan!\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2><strong>1. Seated Overhead Stretch<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The seated overhead stretch targets the deltoids, obliques, and latissimus dorsi. These are muscles that help with everyday activities such as reaching, lifting, and twisting.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do the seated overhead stretch:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Reach your arms overhead, interlacing your fingers.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\",\"url\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\",\"name\":\"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance - BetterMe","description":"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. These 10 poses can help you get started. Keep reading to find out everything you want to know","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance","og_description":"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. These 10 poses can help you get started. Keep reading to find out everything you want to know","og_url":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/336d539bf0408df8a27b92c2d842d378"},"headline":"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/"},"wordCount":1188,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As we age it becomes increasingly important to maintain our strength, flexibility, and balance. While regular yoga practice can help with this, as not everyone is able to participate in a <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">traditional class<\/a>. Chair yoga is a type of yoga that <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">can be done while seated<\/a> in a chair or standing using a chair for support. It works for seniors who may have mobility challenges or those who simply want to try a gentler form of yoga. It\u2019s also a great way to stay active during the colder months when it\u2019s difficult to get outside (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">2<\/a>). Here are 10 chair yoga poses for seniors that can help improve strength, flexibility, and balance. Remember to listen to your body and only do what feels comfortable.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Seniors\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V1_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2><strong>1. Seated Overhead Stretch<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The seated overhead stretch targets the deltoids, obliques, and latissimus dorsi. These are muscles that help with everyday activities such as reaching, lifting, and twisting.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do the seated overhead stretch:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in a chair with your feet flat on the floor.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms overhead, interlacing your fingers.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/","url":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/","name":"Chair Yoga For Seniors: 10 Poses To Improve Strength, Flexibility, And Balance - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 CHAIR YOGA FOR SENIORS \u27a4 is a great way to improve their strength, flexibility, and balance. 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