Seated Yoga for Seniors and the Elderly

Physical fitness and staying active are essential aspects to healthy aging. Our bodies operate on a strict “use it or lose it” policy, so staying as active as possible and keeping muscles moving protects mobility as we age. And of course, we know mobility and balance are crucial to staying safe and active as we age – keeping us mobile and able to stay independent in our own homes as long as possible, as well as lessening the risk of falls.

So as we age and it becomes harder to move around, what can we do to stay physically fit? One great option is chair yoga for elderly adults. Chair yoga for older adults is simple, safe, low-impact, and can be done from the comfort of your living room. 

What is Chair Yoga?

Chair or seated yoga for seniors is a modified form of yoga that allows one to practice while sitting on or standing with the support of a chair. Almost any yoga pose can be modified using a chair. Chair yoga poses for seniors still have the same benefits as the poses when done without support – so you are still building mobility, flexibility and balance while practicing. It is also a great method to relax using the breath. 

Chair Yoga Poses for Elderly Adults 

Some chair yoga stretches for seniors include:

• Chair cat cow to stretch the neck, back, and lower back. Sit straight up in a chair with feet flat on the floor and hands on the thighs. Inhale while arcing the spine and gently looking up towards the ceiling (as far as your neck comfortably allows). Exhale while curling the spine in and looking down towards your thighs. Move slowly back and forth between positions along with your breath.
  
• Chair spinal twist to help with flexibility in the back and even improve digestion. Start sitting up with feet flat on the floor. Place your left hand on the outside of your right thigh. Twist your torso to the right without moving your hips. Inhale and slowly twist deeper into the stretch each time you exhale. Hold for a few breaths, then switch to the other side.
  
• Chair eagle to stretch the upper back, shoulders, and hips. Hold both arms in front of you at shoulder height with elbows bent to a 90-degree angle. Cross your arms so your right elbow sits on top of your left. Continue wrapping your arms – practiced yogis can wrap their arms until their palms touch! If this is too deep of a stretch, give yourself a big hug and wrap your arms around your shoulders.
  
• Chair forward fold, which can also be done standing next to the chair with one hand on the chair for support. This is a great stretch for the lower back and also counts as an inversion pose, which improves circulation. Simply raise your arms over your head and then slowly reach down towards the floor, feeling a stretch in the lower back. Add in a hamstring stretch by stretching your legs out straight in front of you and reach towards your toes. Be sure to move slowly as you return to an upright position, and if you feel any dizziness or lightheadedness, remove this pose from your practice.
  
• Chair pigeon is an excellent stretch for the hip flexors and glutes and is a great stretch if you sit a lot during the day. You may also know this stretch by the name “figure 4.” Cross your right ankle over your left knee and try to get your shinbone parallel to the floor. For a deeper stretch, fold forward. You can place your right elbow on your right knee as you fold to keep the leg straight. Breathe slowly and sink deeper into the stretch on each exhale.
  
• Chair horse pose provides a deep stretch for the groin muscles. Sit up in your chair and open your legs wide, keeping feet flat on the floor. Lean forward slightly and place your palms on the side of your thighs, pushing out gently so you feel a stretch in your groin. For a deeper stretch, as you exhale, twist your torso to the right and drop your left shoulder down. Inhale as you come back to center and then repeat the stretch on the other side. 

• Chair King Arthur’s pose stretches out the quads and hamstrings, another important muscle group to stretch if you spend a lot of your day stationary in a chair. Scoot towards the front of your chair. Reach down with the right hand to the right ankle and slowly bring your ankle up to your hip while letting the knee drop towards the floor. Keep your torso tall and do not let your spine round. You should feel the stretch in the front of your thigh. 

You should feel as stretch in your muscles as you slowly move through these poses but never feel pain. If any movement becomes painful, release the stretch immediately. If you need more guidance, there are many YouTube videos with guided chair yoga workouts for seniors, as well as this video from AARP, so you can find one that works for you and has an instructor you like.

To learn about our home care services, contact our caregiving team today at 1-800-GRISWOLD or find a Caregiver near you.