Chair yoga for seniors

Chair yoga is gentle stretching and breathing done sitting in an ordinary chair: no floor, no mat, no standing. Here are 14 moves, from slow breathing to a seated hamstring stretch, each with a picture and plain steps.

New to it? Start with the free 7-day plan or the 10-minute routine. Read the safety check first if you have a heart, bone or joint condition.

Dark figure: the position. Orange arrows: which way to move. Front views work like a mirror. Tap a move for its steps.

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

Does chair yoga work?

Modestly, and best for people who find standing exercise hard. Small trials found less pain and better mood; the largest trial, in 454 adults aged 65 and over, found no clear change in overall quality of life (Gentle Years Yoga trial). Read the full answer.

Last updated . Sources · Safety