Staying active as we age is crucial for maintaining mobility, reducing pain, and boosting overall well-being. Still, traditional exercise isn’t always accessible for seniors with limited mobility or chronic conditions. Chair yoga for seniors offers a gentle yet effective solution, combining the benefits of yoga with the support and safety of a seated practice.
In this article, we explore how chair yoga can help seniors improve flexibility, ease joint pain, and enhance mental health—all while staying comfortably seated. Discover simple poses, breathing techniques, and practical tips to make this adaptable practice part of your loved one’s daily routine for better health and vitality.
Chair Yoga for Seniors is an Excellent Exercise Routine
Chair yoga is an excellent way for older adults to get the incredible health benefits of yoga. It also makes yoga accessible to more people.
Staying seated during yoga allows even frail seniors or those who aren’t flexible to perform the exercises safely.
The benefits of chair yoga for older adults include loosening and stretching painful muscles, reducing chronic pain, decreasing stress, and improving circulation.
It also reduces anxiety, helps lower blood pressure, protects joints, and builds strength and balance.
We found a fantastic 30-minute gentle chair yoga routine for seniors, available for free on YouTube.
Instructor Sherry Zak Morris makes the class fun and lively, explaining the benefits of chair yoga movements.
We share customization and safety tips and provide an overview of the essential chair yoga poses in this 30-minute at-home routine.
Customize at-home workouts for their abilities and range of motion
The best part of an at-home yoga routine is that it’s easy to adapt to your older adult’s abilities.
They should skip any movements that cause pain or are too complicated.
If your older adult tires easily, complete only the easier parts of the routine rather than the full half-hour.
Safety and comfort are the top priorities
The number one priority is to keep your older adult safe and comfortable.
None of these movements should hurt.
Make sure your older adult moves slowly and gently and pays attention to their body. It’s better to do a little less rather than risk injury.
Older adults should follow the instructor’s movements only to the point of comfort.
Even if they only do a fraction of the range of motion or have to skip some movements, they’ll still benefit from the exercises.
Over time, their flexibility and strength will improve, and they’ll be able to do more and more.
 VIDEO: Energizing Chair Yoga for Seniors
Chair Yoga for Seniors: a 30-Minute Routine
You might want to do a 30-minute gentle chair yoga routine with your older adult so they can watch your movements.
It’s a fun activity to do together, and you’ll also get the health benefits!
The only equipment that’s needed is a sturdy chair that allows your older adult’s feet to touch the floor.
Optional accessories include a belt, a strap, or a long-hand towel to aid stretching.
In case you want to skip around, we’ve noted the time markers for each section of the routine.
Warm-up poses for heat and circulation
This is a great way to warm up the body, improve flexibility, and reduce pain.
This section lasts 10 minutes and could serve as a short routine in itself.
Standing poses for balance and strength
These yoga poses are performed while holding onto the back of the chair.
If your older adult isn’t strong or balanced enough to do this section safely, it might be safer to skip it.
Lower body poses for flexibility
In this section, a belt or strap helps with stretching – any long belt, strap, small towel, or sturdy rope will do.
Even if your older adult doesn’t use a belt, they can still benefit from the movements.
Shavasana
Shavasana is a restorative pose typically practiced at the end of a yoga class. Just relax and focus on breathing slowly and deeply.
Closing
Instructor Sherry wraps up the class.
If you prefer DVDs
The above videos are free to watch on YouTube from any device. But if you’d prefer workouts that you can play on your TV, check out these DVD options:
- Chair Yoga for Seniors DVD
- Gentle Seated Chair Yoga For Beginners With Sarah
- Yoga Vitality – Chair Yoga For Seniors
- Simply Seated Chair Exercise DVD for Seniors
- Stronger Seniors® Stretch and Strength Chair Exercise Program
- STOTT PILATES Armchair
Final Thoughts on Chair Yoga for Seniors
As we wrap up, remember that this gentle practice is more than a series of stretches; it’s a step toward greater independence and joy. Whether you join in for the full 30 minutes or try a few warm-up poses from the comfort of a sturdy chair, you’re making a powerful choice for your well-being.
Let this be the beginning of a new, vibrant routine that eases aches, calms the mind, and reminds you that it’s never too late to move, breathe, and feel good. Press play on that video, take a deep breath, and give yourself the gift of movement today.
Next Steps: Try this wonderful chair yoga routine that your older adult will love (33 minutes)
Â
Recommended for you:
- 3 Easy Balance Exercises Prevent Falls in Seniors
- Reduce Falls With 2 Useful at-Home Balance Exercises for Seniors
- 5 Safe Balance Exercises for Seniors Who Use a Walker
Â
This article contains some affiliate links. We never link to products or services for the sole purpose of making a commission. For more information, see How We Make Money.
About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
where can i buy PLEASE CONTACT
The video above is free to watch on YouTube.
If you’re interested in purchasing a chair yoga routine video, there are some great ones here on Amazon at https://amzn.to/3bS2zAk
My husband will be coming home from the nursing home that he has been in for several months and I would like to know if there are any books written about exercises like those that I just saw, or…..maybe videos ? I’m not quite sure which books or videos would be the best for him. Where do I start?
It looks like even I could benefit from these exercises as well. He has dementia, but I don’t, so I don’t know how co-operative he’s going to be.
Would some sort of “treat” (bribe) be helpful after exercising, like a back massage, or a very small snack afterwards, maybe a protein drink, or cut up fruit ( he loves apples & oranges).
I hardly think that I could ask what the nursing home therapist had him do while he was there. They are a for profit nursing home & they don’t like losing him. I didn’t pick the place out , our hospital did.
Thank You for any info, or ideas youhave.
Each person and their health conditions are unique, so it may take some experimenting to find exercises that will suit his abilities and physical condition.
We share a variety of chair exercises here that might be helpful – https://dailycaring.com/tag/chair-exercises/
There’s also a dementia-specific exercise program that you may also want to try – Home Dementia Exercise Program Increases Abilities and Improves Symptoms https://dailycaring.com/dementia-exercise-programs-increase-abilities-and-improve-symptoms/
In terms of getting him to cooperate, it sounds like you’re on the right track to making it a positive experience by including something he enjoys.
Me interesa conocer mas sobre este tipo de actividades, donde o como puedo hacerlo?
[Our translation of your comment is: I am interested in learning more about this type of activity, where or how can I do it?]
We’re so glad this yoga routine is interesting! Watch the video via the links above or click the triangle in the video that’s posted at the top to watch the chair yoga routine and follow along.