10 Best Chair Yoga Poses for Seniors (With Pictures)

Through our work with exercise mats and home workout gear at Sensu, we know that many elderly people would love to keep fit, but they face mobility challenges.

Studies have even shown that 35% of adults over 70 years old experience mobility issues that make traditional yoga difficult. 

On the brighter side, gentle poses can be done with just a sturdy chair to stay fit and feel your best.

In this guide, you will learn some of the best chair yoga poses for seniors, how to do them safely, and which ones to avoid. Plus, there’s a picture to illustrate the position of each pose to be sure you’re doing it right, 

Chair Yoga: Best Poses for Seniors 

These are all seated postures. If you scroll down further, we’ve provided a step-by-step guide on achieving each pose.

1. Mountain Pose (Tadasana): To improve posture and stability.

2. Cat-Cow Stretch: To increase spine flexibility and reduce stiffness.

3. Forward Bend: Best for stretching the lower back and hamstrings.

4. Side Stretch: To enhance flexibility in the spine and obliques.

5. Spinal Twist: To improve mobility and relieve back tension.

6. Ankle-to-Knee Pose: Helps to open the hips and reduce joint stiffness.

7. Leg Lifts: To strengthen the legs and improve circulation.

8. Warrior Pose: To build leg strength and enhance balance.

9. Shoulder Rolls: To relieve tension in the shoulders and neck.

10. Breathing Exercise (Pranayama): To promote relaxation and reduce stress.

Before you start, you must have enough room to stretch your body without bumping into anything. 

But it doesn’t end there. 

Preparing for Chair Yoga: Essential Things You Need

You’ll need a steady chair. Choose a chair with a firm seat and backrest (without wheels and armrests) to ensure stability. It should be at a comfortable height so your feet rest flat on the floor.

You’ll also need the following: 

1. Comfortable Clothing: Wear loose, breathable, and stretchable clothing to allow free movement. Avoid tight or restrictive outfits.

2. Non-Slip Yoga Mat: Our Sensu Large Yoga Mat is non-slip and provides a secure foundation, preventing the chair from sliding during poses. The mat measures 6 x 4 feet with 9 mm thickness, which means you get extra stability, and the chair stays put no matter the pose. 

3. Barefoot or Non-Slip Footwear: Practicing barefoot or wearing non-slip socks helps maintain balance and grip.

4. Yoga Props: Some chair yoga poses for seniors are more effective when you use props like Strap/Belt for stretching and increasing flexibility.

Now that you’re set up, explore our free chair yoga resources and begin your session! Start slowly and modify poses as needed.

Best Chair Yoga Poses for Seniors: Step-by-Step Guide

There’s no particular order to which you should try any of these poses but some work for specific fitness goals than others. 

1. Mountain Pose (Tadasana)

The goal of this post is to improve your body posture and stability

Steps:

• Sit up tall in your chair with feet flat on the floor, hip-width apart.

• Roll your shoulders back and down, keeping your hands resting on your thighs.

• Engage your core and lengthen your spine, imagining a string pulling you upward.

• Take deep breaths, holding the pose for 5–10 seconds.

2. Cat-Cow Stretch

Doing the Cat-cow stretch will help improve spine flexibility and reduce stiffness

Steps:

• Sit with your feet flat on the floor, hands resting on your knees.

• Inhale, arch your back, push your chest forward, and look up (Cow Pose).

• Exhale, round your back, tuck your chin to your chest, and pull your belly in (Cat Pose).

• Repeat this movement for 5–8 breaths.

QUICK TIP: 

• Move slowly and match your breath to the movement for a deeper stretch.

3. Forward Bend 

If you feel stiffness in your lower back region and want to stretch it, including the hamstrings, then the Seated forward bend pose is good for you. 

Steps:

• Sit at the edge of your chair with feet flat and hip-width apart.

• Inhale, lengthen your spine, and place your hands on your thighs.

• Exhale, slowly hinge forward from your hips, letting your hands slide down your legs.

• Keep your back straight and stop if you feel discomfort.

• Hold for 10–20 seconds, then slowly sit back up.

If reaching down is difficult, rest your hands on your knees instead of going lower.

4. Side Stretch 

When it comes to improving the flexibility in your spine and obliques region, no pose does it better than the side stretch. 

Steps:

• Sit up tall with feet flat on the floor.

• Raise your right arm overhead and gently bend to the left.

• Hold for 10–15 seconds, feeling the stretch along your side.

• Return to center and switch sides.

You can even keep your opposite hand on the chair for extra support.

5. Spinal Twist

One of the importance of yoga at an older age is to relieve back tension. The spinal twist can help with that. 

Steps:

• Sit up straight with feet flat on the floor.

• Place your right hand on the outer left thigh and your left hand behind you.

• Inhale, lengthen your spine; exhale, twist gently to the left.

• Hold for 10–15 seconds, then switch sides.

6. Ankle-to-Knee Pose

When you do the ankle-to-knee pose, it opens the hips and reduces joint stiffness

Steps:

• Sit tall with feet flat on the ground.

• Lift your right foot and place the ankle on top of your left knee.

• Keep your right knee relaxed and let gravity gently stretch your hip.

• Hold for 15–30 seconds, then switch sides.

If your knee feels uncomfortable, keep your foot lower on the shin instead of the knee.

7. Leg Lifts

As with most yoga poses, consistency is key to see results. If you incoporate the leg lifts into your rountinal chair yoga as a senior, it will strengthen the legs and improve blood circulation. 

Steps:

• Sit with your back straight and feet flat on the floor.

• Slowly lift your right leg, keeping it straight.

• Hold for 5 seconds, then lower it down.

• Repeat on the left leg, alternating for 8–10 reps.

You can even engage your core while lifting for extra stability.

8. Warrior Pose

This one builds leg strength and enhances balance

Steps:

• Sit sideways on your chair, with your right leg extended straight to the side.

• Bend your left knee to a 90-degree angle, keeping your foot flat.

• Raise your arms to shoulder height and hold for 10–20 seconds.

• Switch sides and repeat.

9. Shoulder Rolls 

If you want to ease the tension in your shoulders and neck, this chair yoga pose will help. 

Steps:

• Sit comfortably with your hands resting on your lap.

• Inhale, lift your shoulders up toward your ears.

• Exhale, roll them back and down.

• Repeat 5–10 times.

QUICK TIP: 

• Do this slowly to release tension effectively.

10. Breathing Exercise (Pranayama)

The essence of this chair yoga pose for seniors is to promote relaxation and reduce stress.

It is usually the pose you use to begin and conclude your chair yoga session. 

Steps:

• Sit comfortably with a straight spine and hands resting on your lap.

• Inhale deeply through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly for 6 seconds.

• Repeat for 5–10 breaths.

You want to avoid poses like Chair Headstands or Shoulder Stands (Inversions). These require strong neck and core muscles, and flipping upside down can lead to dizziness or even falls.

For example, any movement that involves lifting your legs over your head while seated or resting on your shoulders isn’t ideal.

Also, many different YouTube channels offer playlists that you can use to get started. You can go on YouTube and search “Chair Yoga Poses Playlist for Elderly” 

 We recommend you try beginner-friendly instructions first to avoid injuries.

Chair Yoga for Seniors: Stable Surface is Non-negotiable

 

Before you start your chair yoga sessions, a sturdy base is a must to avoid any injuries. 

We created the Sensu Large Yoga Mat as a high-density, non-slip mat that will give you that extra assurance while you exercise. 

The mat is available in two variants: 6’x4’ or 7’x5’. It’s odor-free, antimicrobial, and made from environmentally friendly material.

This mat also comes with a sturdy bag, so you can easily carry it when you have sessions outside of your house. Sensu’s Large Mat gives you a stable base even on carpeted floors, for a balanced and safer chair yoga session.

FAQs

Does chair yoga really work for seniors?

Yes. Chair yoga helps seniors improve flexibility, balance, and strength while reducing joint pain and stiffness. It’s a safe and effective way to stay active without putting too much strain on the body.

Can you lose weight doing chair yoga for seniors?

Yes, chair yoga can help with weight management by improving metabolism, reducing stress (which affects weight gain), and promoting gentle movement.

How often should seniors do chair yoga?

Seniors can do chair yoga 3 to 5 times a week for the best results. Even just 15–30 minutes per session can improve flexibility, reduce stiffness, and boost overall well-being.