Free Chair Yoga for Seniors: A 10-Minute Session You Can Do Today
A free, gentle 10-minute chair yoga session for seniors with pictures and simple steps. All you need is a sturdy chair.
By the ZenFit team · · 3 min read
You don't need a class, a mat or special clothes to start chair yoga. This free session takes about ten minutes, and every movement is done sitting down. It's the kind of gentle routine you can do in the morning, after a long time sitting, or whenever your body feels stiff.
Before you start
- Chair: sturdy, without wheels or armrests, on a non-slip floor.
- Position: sit toward the front of the seat, feet flat and hip-width apart, hands resting on your thighs.
- Breathing: slow and easy, in through the nose. Don't hold your breath.
The 10-minute session
Do the exercises in this order. Rest for a few breaths between them whenever you need to.
Seated Mountain Pose
6 reps
- Sit tall with your feet flat on the floor.
- Breathe in as you sweep your arms out to the sides and up overhead.
- Breathe out as you lower them back down to your thighs.
- Move with your breath, at your own pace.
Easier: Raise the arms only to shoulder height, or keep the elbows bent.
Mountain pose wakes up the whole body: the arms reach up as you breathe in and float down as you breathe out.
Shoulder Rolls
6 reps
- Sit tall with your arms relaxed and hands on your thighs.
- Breathe in as you lift your shoulders up toward your ears.
- Breathe out as you roll them back and down.
- After a few circles, change direction.
Easier: Smaller circles, or one shoulder at a time.
Roll forward for three, then backward for three. Ending with backward rolls helps open the chest.
Side Neck Stretch
3 breaths per side
- Sit tall and let your shoulders relax down.
- Slowly tilt your head, bringing your right ear toward your right shoulder.
- Hold for a few breaths, keeping the opposite shoulder down.
- Come back to centre and repeat on the left side.
Easier: A smaller tilt; just a few centimetres is enough.
Keep this small. A gentle tilt is plenty; there's no need to pull your head with your hand.
Cat-Cow
6 reps
- Sit tall with your hands on your thighs near your knees.
- Breathe in as you lift your chest and draw your shoulders back.
- Breathe out as you gently round your back, chin toward your chest.
- Move slowly with your breath, staying in a comfortable range.
Easier: Smaller movements: just a little lift and a little round.
Cat-cow moves your whole spine. Keep both movements gentle, especially the rounding part.
Seated Marching
12 reps
- Sit tall and hold the sides of the seat.
- Lift your left knee, then set the foot down.
- Lift your right knee, then set it down.
- Keep marching at a steady pace, sitting tall.
Easier: Lift the knees just a little, or only lift the heels.
Marching gets the blood flowing and works the muscles you use to walk and climb stairs. Hold the sides of the seat.
Ankle Pumps
8 reps
- Sit tall and slide your feet forward so your heels rest on the floor.
- Pull your toes back toward your shins.
- Point your toes away, toward the floor.
- Keep pumping at a steady rhythm.
Easier: Keep the feet under the knees and lift only the toes.
Calm Breathing
6 breaths
- Sit comfortably, one hand on your belly and one on your chest.
- Close your eyes if you like.
- Breathe in slowly through your nose and feel your belly rise.
- Breathe out a little longer than you breathe in.
Finish with slow breathing, then stay seated for a moment before you stand up.
Do this session on video
In the ZenFit app, sessions like this one are guided on video, counting every rep and breath. The first week is free.
ZenFit: Chair Yoga for Seniors · Free first week
Make it easier or harder
- Easier: do fewer reps, make every movement smaller, and rest your hands on your thighs during arm movements.
- Harder: add a few reps each week, hold the stretches for one more breath, or do the session twice a day.
Want it on paper?
If you'd rather follow a sheet next to your chair, print our free printable chair yoga routine. Every exercise also has its own page with pictures in the chair yoga exercise library.
Frequently asked questions
Is there free chair yoga for seniors?
Yes. The 10-minute session on this page is free, and so is our printable chair yoga routine. The ZenFit app also includes a free first-week program and free sessions guided on video.
How often should seniors do chair yoga?
Most days is ideal, even for 5 to 10 minutes. The CDC recommends older adults do muscle-strengthening activity on at least 2 days a week and balance activities as part of their weekly routine; chair yoga can be one part of that.
What kind of chair is best for chair yoga?
A sturdy, armless dining chair without wheels, with a flat seat. Put it on a non-slip floor, ideally against a wall, and sit toward the front of the seat with your feet flat.
Sources
This article is general fitness information, not medical advice. Check with your doctor before starting a new exercise routine, especially if you have a health condition. Read our medical disclaimer.