5 Chair Yoga Poses For Seniors


Yoga is an exercise that people, both young and old, can easily do. Its poses and routines can be easily customized according to a person’s needs, physical limitations, or abilities.

Seniors will particularly find yoga helpful in enhancing their strength, flexibility and balance. Even those who have mobility problems can easily do it without risking any injury.

The following are gentle yoga workout that seniors can easily do on a chair:

Neck Rolls

This warm-up pose is perfect for releasing tension from the neck that usually builds up after spending a lot of time sitting.

Begin by sitting up straight in a chair with both hands on your lap, and then slowly raise your head and gaze up toward the ceiling, stretching back your neck. Afterwards, bring your left ear down toward your left shoulder and hold. Then roll your head downward and bring your chin to your chest. Roll your head to the right and bring you right ear to your right shoulder. Repeat at least three times on each side.

Mountain Pose

The mountain pose is the foundation of most standing yoga poses and is often practiced between postures as a way to reset and balance the body. In a seated position, it can help you release tension from your upper body, keep your posture in check, and strengthen your core.

To perform this, sit straight up on your chair with your feet flat on the floor. Roll your shoulders blades back and let your arms rest at your sides. Then inhale through nose and slowly raise your hands apart above your head, palms facing each other. Gaze in between your hands to the ceiling. Stay in this position for five breaths.

Eagle Arms

This pose will stretch your wrist and that difficult-to-target area between your shoulder blades.

Begin by sitting straight on a chair, arms relaxed at your sides, and feet flat on the floor. Bring your arms in front of you at 90-degree angle and with palms facing each other. Place your right arm under your left; their backs should be pressing together.

Inhale and exhale, and then bring your chin to your chest, stretching the back of your neck. Hold for five breaths before switching arms.

Forward Fold

This pose will stretch your spine and hamstring. It can have a very calming effect and can effectively reduce stress.

To perform this pose, sit up straight, roll your shoulder blades back down, and let your arms rest at your sides. Place your feet firmly on the ground and then slowly brings your hands down, palms touching the floor. (If you find this quite difficult, lower your hands on your thighs or shins instead.) Then slowly round your upper back, lower and relax your head and neck down. Keep the position for five breaths.

Cat and Cow

This is a gentle workout for the spine. Traditionally, this is done while standing on all fours, but for those who can’t, the seated version will do.

Begin by sitting straight up on the chair, feet flat on the floor, and arms relaxed on your lap. Inhale while arching your back, chest raised and head tilted upward, gazing toward the ceiling. Then exhale while rounding your spine and head dropping forward. Tuck your chin to your chest. Repeat for at least five times, moving fluidly from cat to cow posture.

These gentle chair yoga workouts can help improve your life no matter your age. So, if you can’t get down on the mat, do it on your chair.

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