Free printable chair yoga for seniors
A free, gentle routine of 12 seated exercises with pictures. Print it, or choose “Save as PDF” in the print window, and keep it next to your chair. It takes about 15 minutes.
Gentle Chair Yoga Routine
Sit tall on a sturdy chair, feet flat. Move slowly and never into pain.
zenfityoga.com
1. Seated Mountain Pose
6 reps
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.
2. Shoulder Rolls
6 reps
Breathe in as you lift your shoulders up toward your ears. Breathe out as you roll them back and down.
3. Neck Turns
4 reps
Breathe out as you slowly turn your head to look over your right shoulder. Breathe in as you come back to the centre.
4. Side Neck Stretch
3 breaths per side
Slowly tilt your head, bringing your right ear toward your right shoulder. Hold for a few breaths, keeping the opposite shoulder down.
5. Wrist Circles
6 reps
Curl your fingers into soft, loose fists. Slowly circle your wrists outward a few times.
6. Cat-Cow
6 reps
Breathe in as you lift your chest and draw your shoulders back. Breathe out as you gently round your back, chin toward your chest.
7. Side Stretch
3 breaths per side
Breathe in as you reach your right arm up. Breathe out as you gently lean over to the left.
8. Seated Spinal Twist
3 breaths per side
Put your left hand on your right knee and reach your right hand back to the top of the chair. Breathe in to sit tall, breathe out to turn gently to the right.
9. Shoulder Blade Squeeze
6 reps
Breathe in as you draw your elbows back and squeeze your shoulder blades together. Breathe out as you release.
10. Seated Marching
12 reps
Lift your left knee, then set the foot down. Lift your right knee, then set it down.
11. Leg Extensions
8 reps
Breathe out as you straighten your left leg out in front of you. Breathe in as you lower your foot back to the floor.
12. Heel and Toe Raises
10 reps
Lift your heels up high, then lower them. Lift your toes, keeping your heels down, then lower them.
Finish: calm breathing, 6 breaths
Rest your hands on your belly. Breathe in through your nose for 4, out for 6. Stay seated for a moment before you stand up.
General fitness information, not medical advice. Check with your doctor first if you have a medical condition, recent surgery, osteoporosis or balance problems. © ZenFit.
Prefer to follow along?
Do this routine on video in the ZenFit app. Every movement is shown and each rep is counted for you.
ZenFit: Chair Yoga for Seniors · Free first week
Want to learn each move first? Every exercise has its own page in our chair yoga exercise library.