15 Chair Yoga Poses for Seniors (with Pictures)

Seated Mountain Pose

6 reps

1. Sit tall with your feet flat on the floor.
2. Breathe in as you sweep your arms out to the sides and up overhead.
3. Breathe out as you lower them back down to your thighs.
4. Move with your breath, at your own pace.

Easier: Raise the arms only to shoulder height, or keep the elbows bent.

Shoulder Rolls

6 reps

1. Sit tall with your arms relaxed and hands on your thighs.
2. Breathe in as you lift your shoulders up toward your ears.
3. Breathe out as you roll them back and down.
4. After a few circles, change direction.

Easier: Smaller circles, or one shoulder at a time.

Wrist Circles

6 reps

1. Sit tall, elbows bent at your sides, forearms forward.
2. Curl your fingers into soft, loose fists.
3. Slowly circle your wrists outward a few times.
4. Change direction and circle inward.
5. Keep your shoulders relaxed and your breath easy.

Easier: Rest the elbows on the thighs while circling.

Neck Turns

4 reps

1. Sit tall and look straight ahead.
2. Breathe out as you slowly turn your head to look over your right shoulder.
3. Breathe in as you come back to the centre.
4. Repeat to the left. Keep your chin level and your shoulders still.

Easier: Turn only halfway, or move even slower.

Side Neck Stretch

3 breaths per side

1. Sit tall and let your shoulders relax down.
2. Slowly tilt your head, bringing your right ear toward your right shoulder.
3. Hold for a few breaths, keeping the opposite shoulder down.
4. Come back to centre and repeat on the left side.

Easier: A smaller tilt; just a few centimetres is enough.

Shoulder Blade Squeeze

8 reps

1. Sit tall and bend your elbows, forearms pointing forward.
2. Breathe in as you draw your elbows back and squeeze your shoulder blades together.
3. Breathe out as you release.
4. Keep your shoulders down and your back tall.

Easier: A smaller squeeze, or hands resting on the thighs.

Chest Opener

4 breaths

1. Sit a little forward on the chair, feet flat.
2. Reach both hands back and hold the back edge of the seat.
3. Breathe in as you draw your shoulders back and gently lift your chest.
4. Hold for a few slow breaths, looking straight ahead.

Easier: Keep the hands on the thighs and just draw the shoulders back.

Cat-Cow

6 reps

1. Sit tall with your hands on your thighs near your knees.
2. Breathe in as you lift your chest and draw your shoulders back.
3. Breathe out as you gently round your back, chin toward your chest.
4. Move slowly with your breath, staying in a comfortable range.

Easier: Smaller movements: just a little lift and a little round.

Side Stretch

3 breaths per side

1. Sit tall and rest your left hand on the seat beside your hip.
2. Breathe in as you reach your right arm up.
3. Breathe out as you gently lean over to the left.
4. Hold for a few breaths, then come back up and switch sides.

Easier: Keep the raised hand on the shoulder or the head, and lean only a little.

Seated Spinal Twist

3 breaths per side

1. Sit tall facing forward, feet flat on the floor.
2. Put your left hand on your right knee and reach your right hand back to the top of the chair.
3. Breathe in to sit tall, breathe out to turn gently to the right.
4. Hold for a few breaths, then come back to centre and switch sides.

Easier: Keep both hands on the thighs and just turn the chest a little.

Seated Forward Bend

3 breaths

1. Sit tall with your feet hip-width apart.
2. Breathe in, then breathe out and slowly fold forward from your hips.
3. Let your arms and head hang and relax for a few breaths.
4. Roll back up slowly, your head coming up last.

Easier: Fold only halfway, hands resting on the knees or shins.

Seated Marching

12 reps

1. Sit tall and hold the sides of the seat.
2. Lift your left knee, then set the foot down.
3. Lift your right knee, then set it down.
4. Keep marching at a steady pace, sitting tall.

Easier: Lift the knees just a little, or only lift the heels.

Leg Extensions

8 reps

1. Sit tall and hold the sides of the seat.
2. Breathe out as you straighten your left leg out in front of you.
3. Breathe in as you lower your foot back to the floor.
4. Repeat with the right leg, and keep alternating.

Easier: Straighten the leg only partway, or slide the foot forward along the floor.

Heel and Toe Raises

10 reps

1. Sit tall with your feet flat under your knees.
2. Lift your heels up high, then lower them.
3. Lift your toes, keeping your heels down, then lower them.
4. Keep going at a steady rhythm.

Easier: Smaller lifts, or heels only.

Calm Breathing

6 breaths

1. Sit comfortably, one hand on your belly and one on your chest.
2. Close your eyes if you like.
3. Breathe in slowly through your nose and feel your belly rise.
4. Breathe out a little longer than you breathe in.