{"id":60857,"date":"2026-11-06T07:22:33","date_gmt":"2026-11-06T07:22:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60857"},"modified":"2026-11-06T12:06:17","modified_gmt":"2026-11-06T12:06:17","slug":"yoga-chair-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/","title":{"rendered":"10 yoga chair exercises for seniors: steps, routine, and tips"},"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\/yoga-chair-exercises-for-seniors\/#Key_takeaways\" >Key takeaways<\/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\/yoga-chair-exercises-for-seniors\/#Why_are_chair_yoga_exercises_good_for_seniors\" >Why are chair yoga exercises good for seniors?<\/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\/yoga-chair-exercises-for-seniors\/#What_are_the_main_benefits\" >What are the main benefits?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Balance\" >Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Mobility\" >Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Flexibility_and_leg_strength\" >Flexibility and leg strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Sleep_and_vitality\" >Sleep and vitality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Relaxation\" >Relaxation<\/a><\/li><\/ul><\/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\/yoga-chair-exercises-for-seniors\/#What_do_you_need\" >What do you need?<\/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\/yoga-chair-exercises-for-seniors\/#What_are_10_yoga_chair_exercises_for_seniors\" >What are 10 yoga chair exercises for seniors?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#1_Seated_mountain_pose\" >1. Seated mountain pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#2_Overhead_arm_reach\" >2. Overhead arm reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#3_Seated_cat-cow\" >3. Seated cat-cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#4_Seated_side_bend\" >4. Seated side bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#5_Seated_twist\" >5. Seated twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#6_Seated_forward_fold\" >6. Seated forward fold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#7_Seated_leg_lifts\" >7. Seated leg lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#8_Ankle_circles_and_toe_taps\" >8. Ankle circles and toe taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#9_Chair_squat\" >9. Chair squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#10_Supported_tree_pose\" >10. Supported tree pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Which_areas_does_each_exercise_work\" >Which areas does each exercise work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#What_does_a_20-minute_routine_look_like\" >What does a 20-minute routine look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#What_does_a_6-week_plan_look_like\" >What does a 6-week plan look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_can_you_make_each_exercise_easier_or_harder\" >How can you make each exercise easier or harder?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_should_you_breathe_during_practice\" >How should you breathe during practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_does_chair_yoga_fit_into_a_weekly_routine\" >How does chair yoga fit into a weekly routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_do_you_warm_up_and_cool_down\" >How do you warm up and cool down?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_do_these_exercises_help_with_daily_tasks\" >How do these exercises help with daily tasks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#What_should_family_members_and_caregivers_know\" >What should family members and caregivers know?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_do_you_track_progress\" >How do you track progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Which_mistakes_should_you_avoid\" >Which mistakes should you avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Who_should_be_careful\" >Who should be careful?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_often_should_seniors_do_chair_yoga\" >How often should seniors do chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_can_I_choose_my_first_chair_exercise\" >How can I choose my first chair exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Is_chair_yoga_enough_exercise_for_seniors\" >Is chair yoga enough exercise for seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#How_long_until_you_notice_changes\" >How long until you notice changes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Can_seniors_with_limited_mobility_do_chair_yoga\" >Can seniors with limited mobility do chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Should_you_practice_in_the_morning_or_evening\" >Should you practice in the morning or evening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#Do_you_need_a_yoga_mat\" >Do you need a yoga mat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>Yoga chair exercises for seniors use a chair for support during stretches, strength moves, and balance poses. Studies in adults aged 60 and over found improvements in balance and mobility (<\/em><a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\"><em>1<\/em><\/a><em>). Other trials found gains in flexibility, leg strength, and sleep quality compared with inactive groups (<\/em><a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\"><em>2<\/em><\/a><em>). Choose from the ten movements below according to your comfort. For the basics, see our <\/em><a href=\"https:\/\/betterme.world\/articles\/what-is-chair-yoga\/\"><em>what is chair yoga<\/em><\/a><em> guide.<\/em><\/p>\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_chair_exercises_for_seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The points below cover exercise and yoga research in older adults, activity guidance, and a broader review of physiological stress measures.<\/p>\n<ul>\n<li>In adults aged 60 and over, yoga gave a small gain in balance and a medium gain in mobility (<a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\">1<\/a>).<\/li>\n<li>Compared with inactive groups, yoga improved balance, flexibility, leg strength, sleep quality, and vitality (<a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\">2<\/a>).<\/li>\n<li>Exercise programs cut the rate of falls by 23% in older adults living in the community (<a href=\"https:\/\/doi.org\/10.1002\/14651858.CD012424.pub2\">3<\/a>).<\/li>\n<li>Adults aged 65 and over are advised to do aerobic, balance and muscle-strengthening activities each week (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">4<\/a>).<\/li>\n<li>A review of 42 studies of yoga, sometimes combined with mindfulness training, found changes in physiological stress measures. Its findings do not establish effects for older adults doing this chair routine (<a href=\"https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008\">5<\/a>).<\/li>\n<li>Each exercise can be made easier or harder with small changes.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Why_are_chair_yoga_exercises_good_for_seniors\"><\/span><strong>Why are chair yoga exercises good for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The chair adds support, so you can focus on form and breathing. Most moves can be done seated, and standing moves use the chair for balance.<\/p>\n<p>Research supports yoga for older adults. A review of 6 trials in adults aged 60 and over found gains in balance and mobility (<a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\">1<\/a>). A larger review found gains in balance, flexibility, and leg strength compared with inactive groups (<a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\">2<\/a>). In a separate review, exercise programs cut the rate of falls by 23% in older adults (<a href=\"https:\/\/doi.org\/10.1002\/14651858.CD012424.pub2\">3<\/a>).<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_the_main_benefits\"><\/span><strong>What are the main benefits?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The findings below come from varied yoga programs in older adults. They do not establish the effects of this sample chair routine.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Balance\"><\/span><strong>Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yoga gave a small but clear gain in balance in adults aged 60 and over (<a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\">1<\/a>).<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Mobility\"><\/span><strong>Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The same review found a medium gain in mobility, such as walking and standing tests (<a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\">1<\/a>).<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Flexibility_and_leg_strength\"><\/span><strong>Flexibility and leg strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yoga improved lower body flexibility and leg strength compared with inactive groups (<a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\">2<\/a>).<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Sleep_and_vitality\"><\/span><strong>Sleep and vitality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Older adults who practiced yoga reported better sleep quality and more vitality (<a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\">2<\/a>).<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Relaxation\"><\/span><strong>Relaxation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A review of 42 studies examined physiological stress measures during programs involving yoga, sometimes with mindfulness training (<a href=\"https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008\">5<\/a>). It did not establish the effect of this chair sequence in older adults.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_do_you_need\"><\/span><strong>What do you need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A sturdy chair and a clear space are enough.<\/p>\n<ul>\n<li>A stable chair without wheels or arms<\/li>\n<li>A non-slip floor, or the chair placed against a wall<\/li>\n<li>Comfortable clothes and shoes with grip<\/li>\n<li>Choose a seat height that lets you place both feet flat on the floor with your knees bent at right angles (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/sitting-exercises\/\">6<\/a>).<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_chair_exercises_for_seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"yoga chair exercises for seniors\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_10_yoga_chair_exercises_for_seniors\"><\/span><strong>What are 10 yoga chair exercises for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Move slowly and breathe steadily. Stay in a range that feels comfortable.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"1_Seated_mountain_pose\"><\/span><strong>1. Seated mountain pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit tall with your feet flat and hip-width apart.<\/li>\n<li>Rest your hands on your thighs.<\/li>\n<li>Breathe slowly for 5 breaths.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"2_Overhead_arm_reach\"><\/span><strong>2. Overhead arm reach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit tall and breathe in as you raise both arms.<\/li>\n<li>Breathe out as you lower them.<\/li>\n<li>Repeat 8 to 10 times.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"3_Seated_cat-cow\"><\/span><strong>3. Seated cat-cow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Place your hands on your knees.<\/li>\n<li>Breathe in, lift your chest, and gently arch your back.<\/li>\n<li>Breathe out and round your back.<\/li>\n<li>Repeat 6 to 8 times.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"4_Seated_side_bend\"><\/span><strong>4. Seated side bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Raise your right arm overhead.<\/li>\n<li>Lean gently to the left and hold for 3 breaths.<\/li>\n<li>Switch sides.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"5_Seated_twist\"><\/span><strong>5. Seated twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Place your right hand on your left knee.<\/li>\n<li>Turn your chest gently to the left.<\/li>\n<li>Hold for 3 breaths, then switch sides.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"6_Seated_forward_fold\"><\/span><strong>6. Seated forward fold<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit near the front of the chair with your feet flat.<\/li>\n<li>Hinge forward from your hips and let your arms hang.<\/li>\n<li>Hold for 3 to 5 breaths, then sit up slowly.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"7_Seated_leg_lifts\"><\/span><strong>7. Seated leg lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Hold the sides of the chair.<\/li>\n<li>Straighten your right leg until it is level with your hip.<\/li>\n<li>Hold for 2 seconds, then lower. Do 8 to 10 per leg.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"8_Ankle_circles_and_toe_taps\"><\/span><strong>8. Ankle circles and toe taps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Lift one foot slightly off the floor.<\/li>\n<li>Circle the ankle 10 times each way.<\/li>\n<li>Tap your toes 10 times, then switch feet.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"9_Chair_squat\"><\/span><strong>9. Chair squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit near the front edge with your feet hip-width apart.<\/li>\n<li>Stand up through your heels, using your hands if needed.<\/li>\n<li>Lower slowly back to the seat. Do 6 to 10 reps.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"10_Supported_tree_pose\"><\/span><strong>10. Supported tree pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Stand beside the chair and hold its back.<\/li>\n<li>Rest the sole of one foot on your other ankle.<\/li>\n<li>Hold for 15 to 30 seconds, then switch sides.<\/li>\n<\/ol>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Which_areas_does_each_exercise_work\"><\/span><strong>Which areas does each exercise work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Compare the movements and choose a version you can control.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercise<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Main focus<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated mountain pose<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Posture, breathing<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Overhead arm reach<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Shoulders, upper back<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated cat-cow<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Spine mobility<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated side bend<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Side body<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated twist<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Upper back, core<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated forward fold<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lower back, hamstrings<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated leg lifts<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Front thighs<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Ankle circles and toe taps<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Ankles, shins<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair squat<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Thighs, glutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Supported tree pose<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Balance, hips<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_20-minute_routine_look_like\"><\/span><strong>What does a 20-minute routine look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Use this sequence as a starting point and adjust it to your ability. For a shorter practice, choose from these <a href=\"https:\/\/betterme.world\/articles\/seated-yoga-stretches\/\">seated yoga stretches<\/a>.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Part<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercises<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Time<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Warm-up<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Shoulder rolls, neck turns, ankle circles<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Upper body<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Arm reach, side bend, twist<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Spine<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Cat-cow, forward fold<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Legs<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Leg lifts, chair squats<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Balance<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Supported tree pose<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Cool-down<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated mountain pose with slow breathing<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 minutes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_6-week_plan_look_like\"><\/span><strong>What does a 6-week plan look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Add time and difficulty gradually. Adjust the sample schedule to your week.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Weeks<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Sessions<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Focus<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 to 2<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 a week, 10 to 15 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated moves only<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 to 4<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 to 4 a week, 20 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Add chair squats and supported tree pose<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 to 6<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 a week, 20 to 25 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Longer holds and a second set of squats<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_make_each_exercise_easier_or_harder\"><\/span><strong>How can you make each exercise easier or harder?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Change one thing at a time.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercise<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Easier<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Harder<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair squat<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Use your hands, higher seat<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Slower lowering, no hands<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Supported tree<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Toes on the floor<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Foot on the calf, lighter grip<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated leg lifts<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Bend the knee slightly<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hold for 5 seconds<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated forward fold<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hands on thighs<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Reach toward the floor<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_chair_exercises_for_seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"yoga chair exercises for seniors\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_should_you_breathe_during_practice\"><\/span><strong>How should you breathe during practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Steady breathing keeps you relaxed and focused.<\/p>\n<ul>\n<li>Breathe in as you lengthen or lift.<\/li>\n<li>Breathe out as you twist, fold, or lower.<\/li>\n<li>Keep breathing through each hold.<\/li>\n<li>Sit up slowly after forward folds to avoid dizziness.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_does_chair_yoga_fit_into_a_weekly_routine\"><\/span><strong>How does chair yoga fit into a weekly routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For adults aged 65 and over, weekly guidance includes at least 150 minutes of moderate aerobic activity or an equivalent amount of vigorous activity, muscle strengthening on two or more days, and balance practice (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">4<\/a>).<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Day<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Plan<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Monday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair yoga, 20 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Tuesday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Walk, 20 to 30 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Wednesday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair yoga plus extra chair squats<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Thursday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Walk, 20 to 30 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Friday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair yoga, 20 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Saturday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Light gardening or a longer walk<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Sunday<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Rest<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_warm_up_and_cool_down\"><\/span><strong>How do you warm up and cool down?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A short warm-up prepares your joints, and a cool-down helps you relax after practice.<\/p>\n<ol>\n<li>Roll your shoulders slowly 10 times each way.<\/li>\n<li>Turn your head gently from side to side 5 times.<\/li>\n<li>Circle each wrist and ankle 10 times.<\/li>\n<li>March in place while seated for 1 minute.<\/li>\n<li>After the session, sit tall and take 5 slow breaths.<\/li>\n<li>Stand up slowly and pause before walking away.<\/li>\n<\/ol>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_these_exercises_help_with_daily_tasks\"><\/span><strong>How do these exercises help with daily tasks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Many chair yoga moves mirror everyday movements. Compare the movements and choose a version you can control.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Daily task<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Helpful exercises<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Getting up from a chair or toilet<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair squat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Reaching a high shelf<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Overhead arm reach, side bend<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Turning to look behind you<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated twist<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Putting on shoes and socks<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated forward fold, ankle circles<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Standing at a counter<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Supported tree pose<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Climbing a step<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated leg lifts, chair squat<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_chair_exercises_for_seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"yoga chair exercises for seniors\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_should_family_members_and_caregivers_know\"><\/span><strong>What should family members and caregivers know?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Family members can help an older adult start and keep a routine.<\/p>\n<ul>\n<li>Set up a sturdy chair on a non-slip floor before each session.<\/li>\n<li>Stay nearby during standing balance poses at first.<\/li>\n<li>Encourage slow movement and steady breathing.<\/li>\n<li>Stop the session and seek medical advice if they feel unwell.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_track_progress\"><\/span><strong>How do you track progress?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Check a few markers every 2 weeks.<\/p>\n<ul>\n<li>Chair squats you can do with good form<\/li>\n<li>Supported tree pose hold time<\/li>\n<li>How far you reach in the forward fold<\/li>\n<li>How easily you stand up from a chair<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Which_mistakes_should_you_avoid\"><\/span><strong>Which mistakes should you avoid?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Avoid these common mistakes.<\/p>\n<ul>\n<li>Using a chair with wheels or a soft seat<\/li>\n<li>Holding your breath<\/li>\n<li>Forcing stretches beyond a comfortable range<\/li>\n<li>Standing up too quickly after forward folds<\/li>\n<li>Letting go of the chair too early in balance poses<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Who_should_be_careful\"><\/span><strong>Who should be careful?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Get advice from a doctor before starting if you have:<\/p>\n<ul>\n<li>Heart disease or high blood pressure<\/li>\n<li>Balance problems, dizziness, or a recent fall<\/li>\n<li>A joint replacement or recent surgery<\/li>\n<li>Low bone density, which may limit forward folds and twists<\/li>\n<\/ul>\n<style id=\"faq-title-center\">.entry-content h2{text-align:center;}<\/style>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_often_should_seniors_do_chair_yoga\"><\/span><strong>How often should seniors do chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Two to four short sessions a week is one scheduling example. Adjust sessions around your other activities. Adult activity guidance also includes strength and balance work (4).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_choose_my_first_chair_exercise\"><\/span><strong>How can I choose my first chair exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start with a seated movement you can control. Use the easier option in the table and try a standing version only when the support suits you.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chair_yoga_enough_exercise_for_seniors\"><\/span><strong>Is chair yoga enough exercise for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It covers flexibility and some strength and balance. Add walking to reach aerobic targets (4).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_until_you_notice_changes\"><\/span><strong>How long until you notice changes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The cited research does not establish a results timeline for this sample chair routine. Adjust your practice to your comfort and abilities.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_seniors_with_limited_mobility_do_chair_yoga\"><\/span><strong>Can seniors with limited mobility do chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose seated movements you can control, such as ankle circles or a gentle side bend. Chair squats involve standing up, and supported tree is a standing balance pose. Skip those two if standing is unsuitable, or ask a physical therapist for an individual alternative.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_practice_in_the_morning_or_evening\"><\/span><strong>Should you practice in the morning or evening?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Either works. Choose a time you can repeat each day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_need_a_yoga_mat\"><\/span><strong>Do you need a yoga mat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. A mat can help the chair stay in place on a smooth floor, but it is optional.<\/span><\/p>\n\n<a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_chair_exercises_for_seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chairyoga-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align:center;\"><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>Yoga chair exercises for seniors offer a supported way to train balance, mobility, flexibility, and leg strength. Start with seated moves, then add chair squats and supported balance poses. Many people practice 2 to 4 times a week and add walking for a complete routine. For more options, see our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">chair yoga poses<\/a> guide.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga chair exercises for seniors use a chair for support during stretches, strength moves, and balance poses. Studies in adults aged 60 and over found improvements in balance and mobility (1). Other trials found gains in flexibility, leg strength, and sleep quality compared with inactive groups (2). Choose from the ten movements below according to [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":95248,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[285],"class_list":["post-60857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yoga chair exercises for seniors: 10 moves to try<\/title>\n<meta name=\"description\" content=\"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.\" \/>\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\/yoga-chair-exercises-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 yoga chair exercises for seniors: steps, routine, and tips\" \/>\n<meta property=\"og:description\" content=\"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-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=\"2026-11-06T12:06:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1586\" \/>\n\t<meta property=\"og:image:height\" content=\"992\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\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=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/9d6a368b21dd3b235c1f84bf25dd6cd9\"},\"headline\":\"10 yoga chair exercises for seniors: steps, routine, and tips\",\"dateModified\":\"2026-11-06T12:06:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/\"},\"wordCount\":1585,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/yoga-chair-exercises-for-seniors.webp\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>Yoga chair exercises for seniors use a chair for support during stretches, strength moves, and balance poses. Studies in adults aged 60 and over found improvements in balance and mobility (<\\\/em><a href=\\\"https:\\\/\\\/doi.org\\\/10.1093\\\/ageing\\\/afv175\\\"><em>1<\\\/em><\\\/a><em>). Other trials found gains in flexibility, leg strength, and sleep quality compared with inactive groups (<\\\/em><a href=\\\"https:\\\/\\\/doi.org\\\/10.1186\\\/s12966-019-0789-2\\\"><em>2<\\\/em><\\\/a><em>). Choose from the ten movements below according to your comfort. For the basics, see our <\\\/em><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/what-is-chair-yoga\\\/\\\"><em>what is chair yoga<\\\/em><\\\/a><em> guide.<\\\/em><\\\/p>\\r\\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\\\/p>\\r\\n\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>The points below cover exercise and yoga research in older adults, activity guidance, and a broader review of physiological stress measures.<\\\/p>\\r\\n<ul>\\r\\n<li>In adults aged 60 and over, yoga gave a small gain in balance and a medium gain in mobility (<a href=\\\"https:\\\/\\\/doi.org\\\/10.1093\\\/ageing\\\/afv175\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Compared with inactive groups, yoga improved balance, flexibility, leg strength, sleep quality, and vitality (<a href=\\\"https:\\\/\\\/doi.org\\\/10.1186\\\/s12966-019-0789-2\\\">2<\\\/a>).<\\\/li>\\r\\n<li>Exercise programs cut the rate of falls by 23% in older adults living in the community (<a href=\\\"https:\\\/\\\/doi.org\\\/10.1002\\\/14651858.CD012424.pub2\\\">3<\\\/a>).<\\\/li>\\r\\n<li>Adults aged 65 and over are advised to do aerobic, balance and muscle-strengthening activities each week (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/physical-activity-basics\\\/guidelines\\\/older-adults.html\\\">4<\\\/a>).<\\\/li>\\r\\n<li>A review of 42 studies of yoga, sometimes combined with mindfulness training, found changes in physiological stress measures. Its findings do not establish effects for older adults doing this chair routine (<a href=\\\"https:\\\/\\\/doi.org\\\/10.1016\\\/j.psyneuen.2017.08.008\\\">5<\\\/a>).<\\\/li>\\r\\n<l ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/\",\"name\":\"Yoga chair exercises for seniors: 10 moves to try\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/yoga-chair-exercises-for-seniors.webp\",\"dateModified\":\"2026-11-06T12:06:17+00:00\",\"description\":\"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/yoga-chair-exercises-for-seniors.webp\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/yoga-chair-exercises-for-seniors.webp\",\"width\":1586,\"height\":992,\"caption\":\"Older woman doing seated chair yoga with arms open\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/yoga-chair-exercises-for-seniors\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Yoga\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/yoga\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Chair Yoga\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/yoga\\\/chair-yoga\\\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"10 yoga chair exercises for seniors: steps, routine, and tips\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/jeremymukhwana\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Yoga chair exercises for seniors: 10 moves to try","description":"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.","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\/yoga-chair-exercises-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"10 yoga chair exercises for seniors: steps, routine, and tips","og_description":"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.","og_url":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-11-06T12:06:17+00:00","og_image":[{"width":1586,"height":992,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp","type":"image\/webp"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9d6a368b21dd3b235c1f84bf25dd6cd9"},"headline":"10 yoga chair exercises for seniors: steps, routine, and tips","dateModified":"2026-11-06T12:06:17+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/"},"wordCount":1585,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<p><em>Yoga chair exercises for seniors use a chair for support during stretches, strength moves, and balance poses. Studies in adults aged 60 and over found improvements in balance and mobility (<\/em><a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\"><em>1<\/em><\/a><em>). Other trials found gains in flexibility, leg strength, and sleep quality compared with inactive groups (<\/em><a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\"><em>2<\/em><\/a><em>). Choose from the ten movements below according to your comfort. For the basics, see our <\/em><a href=\"https:\/\/betterme.world\/articles\/what-is-chair-yoga\/\"><em>what is chair yoga<\/em><\/a><em> guide.<\/em><\/p>\r\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\r\n\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>The points below cover exercise and yoga research in older adults, activity guidance, and a broader review of physiological stress measures.<\/p>\r\n<ul>\r\n<li>In adults aged 60 and over, yoga gave a small gain in balance and a medium gain in mobility (<a href=\"https:\/\/doi.org\/10.1093\/ageing\/afv175\">1<\/a>).<\/li>\r\n<li>Compared with inactive groups, yoga improved balance, flexibility, leg strength, sleep quality, and vitality (<a href=\"https:\/\/doi.org\/10.1186\/s12966-019-0789-2\">2<\/a>).<\/li>\r\n<li>Exercise programs cut the rate of falls by 23% in older adults living in the community (<a href=\"https:\/\/doi.org\/10.1002\/14651858.CD012424.pub2\">3<\/a>).<\/li>\r\n<li>Adults aged 65 and over are advised to do aerobic, balance and muscle-strengthening activities each week (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">4<\/a>).<\/li>\r\n<li>A review of 42 studies of yoga, sometimes combined with mindfulness training, found changes in physiological stress measures. Its findings do not establish effects for older adults doing this chair routine (<a href=\"https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008\">5<\/a>).<\/li>\r\n<l ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/","url":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/","name":"Yoga chair exercises for seniors: 10 moves to try","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp","dateModified":"2026-11-06T12:06:17+00:00","description":"Yoga chair exercises for seniors: 10 seated and supported moves with steps, a 20-minute routine and a 6-week plan to try at home.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/yoga-chair-exercises-for-seniors.webp","width":1586,"height":992,"caption":"Older woman doing seated chair yoga with arms open"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/yoga-chair-exercises-for-seniors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"10 yoga chair exercises for seniors: steps, routine, and tips"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9d6a368b21dd3b235c1f84bf25dd6cd9","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.pngccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. 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