Step-by-Step Chair Yoga Exercise Guide for Seniors: Poses and Instructions

Before that, don't forget to know the general benefits of practising chair yoga through the article “Chair Yoga for Seniors: Health Benefits You Cannot Miss!”

9 Easy Yoga Poses that Can be Practised on Chair

Let's practise some simple yet effective movements - all from just where you are sitting right now!

These poses are designed to improve your mobility, reduce discomfort, gain strenght and improve your overall well-being. 

1. Seated Mountain Pose

Yes, it's basically like sitting on a mountain. But a little more mindfully.

How to Practise?

• Sit tall in a chair.
• Keep feet flat on the ground.
• Keep hands on knees and thighs.
• Inhale and lengthen the spine.
• Imagine that a string is pulling you up from the top of your head.
• Hold for a few breaths.
• Maintain an upright posture.

Feel These Muscles Stretch 

• Arms
• Spine
• Wrists
• Shoulders

What Benefits Do You Get?

• Relieves muscle pain
• Gives a clear and relaxed mind

2. Seated Cat and Cow Stretch

Imagine what a cat and cow will do with their backs just like that. 

How to Practise?

• Sit upright in the chair.
• Keep your feet flat.
• Keep your hands on your knees or thighs. 
• Inhale while arching the back and bring shoulder blades together.
• Exhale, keep the spine round and drop the head forward.
• Repeat this movement for a few breaths.

Feel These Muscles Stretch 

• Hips
• Spine
• Abdomen
• Shoulders

What Benefits Do You Get?

• Relieves stress
• Offers more flexibility in the spine 
• Stimulates and strengthens abdominal organs

3. Seated forward Bend

Bend forward, but don't doze off!

How to Practise?

• Sit upright in the chair and keep your feet flat on the floor.
• Inhale, raise arms overhead.
• Exhale and slowly bend forward from the hips.
• Reach for toes or ankles.
• Hold the stretch for a few breaths.
• Feel the release in the back and hamstrings.

Feel These Muscles Stretch 

• Hips
• Arms
• Torso
• Spin

What Benefits Do You Get?

• Reduces fatigue
• Improves digestion
• Strengthens posture
• Heals and prevents lower back pain

4. Seated Twist

It's not gymnastics, but still, yes, we love twisting and turning. 

How to Practise?

• Sit tall with feet flat.
• Place your right hand on the outside of one knee.
• Inhale and lengthen the spine. 
• Exhale and twist gently to the left while looking over the left shoulder.
• Hold for a few breaths.
• Repeat on the other side.

Feel These Muscles Stretch 

• Spinal rotators
• Obliques
• Intercostal muscles

What Benefits Do You Get?

• Enhances spinal mobility
• Aids digestion
• Relieves back stiffness

5. Seated Pigeon Pose

Be a beautiful bird for the day with yoga.

How to Practise?

• Sit tall, with your feet kept flat on the floor.
• Cross one ankle over the other knee.
• Inhale and lengthen the spine.
• Exhale and lean forward; keep the back straight.
• Hold for a few breaths, then keep switching the sides.

Feel These Muscles Stretch 

• Glutes
• Outer hips

What Benefits Do You Get?

• Eases tension in hips
• Improves hip flexibility
• Relieves sciatic discomfort

6. Seated Shoulder Stretch

Let's give ourselves a hug because we love chair yoga.

How to Practise?

• Sit tall and keep your feet flat.
• Reach the right arm across the chest.
• Use the left hand to pull the right elbow toward the left shoulder.
• Hold the stretch for a few breaths, then repeat on the other side.

Feel These Muscles stretch 

• Deltoids
• Trapezius
• Rhomboids

What Benefits Do You Get?

• Alleviates shoulder tension
• Enhances upper body flexibility
• Improves posture

7. Chair Extended Side Angle

This sounds difficult, but trust us, you will feel good.

How to Practise?

• Sit tall, feet flat on the floor.
• Place the left hand on the left thigh.
• Inhale and raise the right arm overhead.
• Exhale and bend to the left.
• Reach for the left foot with the right hand.
• Hold for a few breaths, then repeat on the other side.

Feel These Muscles Stretch 

• Side body
• Obliques
• Intercostal muscles

What Benefits Do You Get?

• Enhances side body flexibility
• Stretches the spine
• Improves breathing capacity

8. Reverse Arm Hold

If you feel like it and it makes you happy, start dancing in this pose. 

How to Practise?

• Stand tall with feet hip-width apart.
• Extend your right arm behind your neck, elbow bent.
• Lift your left arm, reach behind your back and hold your right hand.
• Gently pull hands in opposite directions.
• Hold for 20-30 seconds and then return to the start.
• Repeat with your left arm across the chest and your right arm behind you.

Feel These Muscles Stretch 

• Shoulders
• Triceps
• Upper back

What Benefits Do You Get?

• Improves shoulder flexibility
• Releases upper back tension
• Enhances posture

9. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Did you not always wish to see a mermaid? Be it yourself!

How to Practise?

• Sit tall with feet flat.
• Place the left hand on the right knee.
• Inhale and raise the right arm overhead.
• Exhale and twist to the right, placing the right hand on the back of the chair.
• Hold and twist for a few breaths, then repeat on the other side.

Feel These Muscles Stretch 

• Spinal rotators
• Obliques
• Hips
• Shoulders 

What Benefits Do You Get?

• Increases spinal mobility
• Aids digestion
• Stretches the hips and shoulders

Each pose comes with yogic breathing techniques that need to be followed per expert instructions.

So, don't hesitate to find out what our yoga experts have to offer!

If you have any particular condition-specific requirements, therapeutic yoga, which is tailor-made for health conditions, our yoga sessions may benefit you.

Unable to Balance and Support? - Use Additional Props 

Using chair yoga is a comfort. But there are also ways in which you can increase this comfort with added props with the chair. Let's see what else you can add to your yoga shopping list to help your body have the best experience.

1. Wheels and Foam Rollers

Using yoga wheels or foam rollers helps soothe and relax the spine. Keep the wheel behind your back when seated in the chair and roll up and down. This movement helps release tension, improves flexibility and provides a rejuvenating spinal massage.

2. Blocks 

In poses like the eagle pose, blocks support the elbow when you place it adjacent to your chair on the floor. The placement of blocks helps in elevating the arm, helping you go with a more comfortable pose.

3. Armless chair

An armless chair helps you broaden your stretches and movements. The unrestricted flow is essential for your limbs. 

4. Folding chair

Some chair yoga poses go well with folding chairs. The utility spreads from seated twists and forward bends to support reclined postures. The portability also helps add more practical yoga poses like balasana.

The purpose of yoga props is to help you do the pose and not help you look like everyone else. Use props to aid your practice and not just as accessories.

Safe Yoga Practices for Older Adults: Safety Tips

Seniors must stop injuring themselves while practising chair yoga as the recovery time increases.

How can you practise these delicate chair yoga sessions safely?

• Fitness is the key to comfort and safety. Tailor your chair yoga for your abilities;
• Start with seated poses and gentle movements.
• Use chair modifications according to your needs, such as chair height and style.
• Follow breathing techniques according to your experience. Go for guided meditation and longer breath retention according to your fitness level.
• Go for more challenging poses only over time. It helps you build strength and confidence.
• Choose therapeutic chair yoga sessions that will cater to your level of fitness.

Medical Risks to Take Extra Care Of

If you have any underlying physical health problems, then you must remember to inform your instructor. Conditions related to joints, ligaments and muscles come into view anyway. But, health issues like hypertension, cardiac issues, etc, must be brought to notice.

• Chair's got your back, literally. Use your chair for the best safety and support. Listen, modify, and let your chair be your best friend during yoga sessions.

KeyTakeaways!

With chair yoga in your daily routine, you can have numerous benefits.

Here are some key takeaways to keep in mind if you are a senior adult:

• Chair yoga is a gentle and effective way to improve flexibility, strength, and balance. Along with this, it also reduces stress and promotes Relaxation.
• Practising chair yoga regularly prevents various health conditions, including arthritis, osteoporosis, and chronic pain.
• Chair yoga can be done anywhere, anytime, making it a convenient and accessible form of exercise.

Remember, safety is the most crucial point to keep in mind. Take advice from an expert and your healthcare provider before starting any new form of exercise.