Guides  ·  Gentle movement

Chair yoga for seniors: 8 gentle seated exercises

Chair yoga brings the calm and mobility of a yoga practice to anyone who finds a standing class difficult. Here's a safe, gentle place to begin — right from a kitchen chair.

A printed movement page keeps every pose within reach — no screen to follow.

Movement matters most as we age — but a fast-paced studio class isn't right for everyone. Chair yoga keeps the benefits of gentle stretching, better circulation and calmer breathing, while removing the risk of standing balance work. It's ideal for adults 60+, for anyone recovering from illness, and for people living with arthritis or limited mobility.

Before you begin: gentle safety

• Use a sturdy chair without wheels, feet flat on the floor.
• Move slowly and stay within a comfortable range — never into pain.
• Breathe steadily; don't hold your breath during a stretch.
• Stop right away if you feel dizzy, short of breath or any sharp pain, and check with a healthcare professional before starting anything new.

The 8 gentle seated exercises

1. Pose 01

   Seated mountain

   Sit tall, crown lifting, shoulders soft. Take three slow breaths to arrive. This is your home base between poses.

2. Pose 02

   Neck release

   Gently lower one ear toward the shoulder, hold for two breaths, then the other side. Keep shoulders down.

3. Pose 03

   Shoulder rolls

   Roll the shoulders slowly backward five times, then forward five times, easing overnight stiffness.

4. Pose 04

   Seated side stretch

   Reach one arm overhead and lean gently to the side. Hold ten seconds, then repeat on the other side.

5. Pose 05

   Seated cat–cow

   Hands on knees. Arch the back and lift the chest on an inhale; round the spine gently on an exhale.

6. Pose 06

   Ankle & wrist circles

   Lift one foot slightly and circle the ankle both ways; do the same with the wrists. Wonderful for circulation.

7. Pose 07

   Seated twist

   Place one hand on the opposite knee and turn gently to look over your shoulder. Ease back and switch sides.

8. Pose 08

   Rest & breathe

   Return to seated mountain, rest your hands in your lap, and take five slow breaths to close the practice.

How often should you practise?

Little and often wins. Even ten minutes a day can improve flexibility, ease stiffness and lift the mood. Many families fold chair yoga into a morning or evening routine, so it becomes a gentle anchor rather than one more thing to remember.

This guide is for general wellness and education only. It is not medical advice. Talk to a healthcare professional before starting any new physical activity.