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Yoga flows

Chair yoga for seniors

Use a solid chair with no wheels and, ideally, no arms, so you can move freely, and sit with your feet flat and your knees at right angles. After a hip replacement, use a chair with arms instead and keep your hips from bending past a right angle. Everything is done sitting, or standing with the chair for support, as in the UK's Gentle Years Yoga programme for older adults. Breathe normally and never hold your breath. Seated exercise doesn't train balance, so the third block is done standing at the chair: add it as soon as you can. Nothing here rounds your back forward under load, so it suits osteoporosis as written.

20 minBeginner18 movesA bench or box · Something with weight · A wallBack · Neck · Hip flexors · Abs · Shoulders · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Arrive and breathe (seated)

  1. Seated upper-back lift (sit tall, shoulders back)5 holds of 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSeated mountain: sit tall near the front of the seat, draw your shoulder blades back and lift your breastboneEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoHands on your belly; in for about 4, out for about 5, with no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
  3. Breath reach5 breaths
    Beginner · 3D demoSeated (the demo shows it standing): your arms rise as you breathe in and lower as you breathe out

Warm up and loosen (seated)

  1. Chin tuck5 holds of 3 s
    Beginner · Neck · 3D demoSeated (the demo shows it standing)Easier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seat; keep the lift low after a hip replacementHarder: Standing march
  3. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSeated (the demo shows all fours): hands on your knees, round your back gently, then lift your chestHarder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Seated overhead side bend2 each side, 10 to 20 s holds
    Beginner · Back, Abs · 3D demoSeated crescent moon: reach one arm up and over, keeping both sitting bones on the seatHarder: Cobra pose (Bhujangasana)
  5. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSeated twist (the demo shows it standing): arms crossed, hips facing forward, turn smoothlyHarder: Reverse lunge with rotation
  6. Table slide (seated forward reach)8 slow reps
    Beginner · Shoulders, Back · 3D demoSeated forward bend with a long back: hinge from your hips with your hands sliding along your thighsEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench
  7. Chair leg extension and sweep5 each leg
    Beginner · Hamstrings, Calves, Adductors · 3D demoStraighten the leg, sweep it out to the side and back; after a hip replacement, don't cross the middleHarder: Contract-relax hamstring stretch (PNF)
  8. Seated knee extension (chair)Up to 10 each leg
    Beginner · Quads · 3D demoUp for a slow count of 3, down for 5Easier: Quad set (static quads)Harder: Leg extension

Stand with the chair (when you're ready)

  1. Sit to stand, pushing on the thighs5 to 8 reps
    Beginner · Quads, Glutes, Triceps · 3D demoPush on your thighs; when it's easy, stand up without your handsHarder: Bodyweight squat
  2. Mountain Pose (Tadasana)5 breaths
    Beginner · 3D demoOne hand on the back of the chair; come up slowlyHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)3 holds of 10 to 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the back of the chair and bend your knees only a littleHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoSide-on to the chair, one hand on its back, with a short stanceEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the chair; heel against your ankle with your toes on the floor, higher only if you're steady, never pressing on the kneeHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Slow calf raise8 to 10 reps
    Beginner · Calves · 3D demoHands on the back of the chairEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Breathe and rest (seated)

  1. Alternate Nostril Breathing2 min
    Beginner · 3D demoSlow rounds with no holds; with a blocked nose, just breathe slowly
  2. Slow breathing (6 breaths a minute)1 to 2 min
    Beginner · 3D demoEyes closed if you like, and sit quietlyEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Tips

  • Do it at least twice a week: it counts toward the UK advice for over-65s to do strength, balance and flexibility activities on at least 2 days a week. Walk on other days if you can.
  • Stand up slowly and pause before moving away from the chair, and sit down and rest if you feel dizzy. Stop if you feel chest pain or tightness, severe breathlessness or dizziness, and call 999 (911 in the US) if chest pain spreads or doesn't settle.
  • Chair yoga eases pain and lifts mood for some people, but seated work doesn't train balance and yoga hasn't been shown to prevent falls. If falls are a worry, add the balance exercises routine on a third day, and ask your GP about a falls assessment if you've fallen.
  • If you have osteoporosis, this session already avoids rounding under load and includes back-strengthening holds of 3 to 5 seconds. If you're frail, have had a spinal fracture or fall regularly, start with a trained teacher or physiotherapist.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the chair yoga for seniors take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.