10 Gentle Chair Yoga Poses for Seniors to Try at Home
Staying active after 60 doesn’t have to mean pushing through tough workouts or risking injury. Chair yoga is a safe, gentle, and effective way for seniors to improve mobility, flexibility, and balance — all from the comfort of a sturdy chair at home.
Below, you’ll find 10 gentle chair yoga poses that are perfect for beginners and seniors. These moves can be done at your own pace and tailored to your comfort level.
The 10 Gentle Chair Yoga Poses
Seated Mountain Pose
Seated Forward Bend
Seated Cat-Cow Stretch
Seated Side Stretch
Seated Spinal Twist
Seated Knee-to-Chest Stretch
Seated Leg Lift
Seated Warrior Pose
Seated Pigeon Pose (Figure Four)
Seated Relaxation Pose (Meditation)
🌿 How to Practice a Few Key Poses
1. Seated Mountain Pose
Sit tall at the edge of your chair with both feet flat on the ground.
Place your hands on your thighs, palms down.
Lengthen your spine, relax your shoulders, and breathe deeply.
👉 This pose improves posture and builds awareness before starting your practice.
3. Seated Cat-Cow Stretch
Place your hands on your knees.
Inhale and arch your back, lifting your chest (Cow).
Exhale and round your back, tucking your chin toward your chest (Cat).
👉 Great for improving spinal flexibility and easing stiffness.
5. Seated Spinal Twist
Sit tall with feet grounded.
Place your right hand on the chair’s armrest or side.
Inhale to lengthen, exhale to gently twist your torso to the right.
Hold for 3–5 breaths, then repeat on the left side.
👉 Twists support digestion and help with spinal mobility.
9. Seated Pigeon Pose (Figure Four)
Sit tall and place your right ankle on top of your left knee.
Keep your back straight, gently lean forward until you feel a stretch.
Hold for 20–30 seconds, then switch sides.
👉 Perfect for loosening tight hips and relieving lower back tension.
Why Chair Yoga Works for Seniors
Low impact: Protects joints while still engaging muscles.
Improves balance: Reduces risk of falls and builds stability.
Increases flexibility: Helps ease stiffness and maintain independence.
Supports mental health: Gentle breathing and mindfulness reduce stress.
Ready for the Full Guide?
These 10 poses are just the beginning. In Chair Yoga for Seniors Over 60, you’ll discover:
Step-by-step routines that combine these poses into safe daily practices.
Modifications for different mobility levels.
A Tracking Journal to measure your progress.
A Feel-Good Warm-Up Guide to prepare your body before practice.
Download your copy today. Available on Amazon, Books.by, and Free PDF.
