Gentle Chair Yoga

Chair yoga is a low-impact way to improve flexibility, balance, posture, and strength — all while staying supported and safe. These exercises can be done at home using a sturdy, non-rolling chair.

You don’t need special equipment. Just wear comfortable clothing and supportive shoes (or go barefoot if steady).

Before You Begin

• Always consult with your healthcare provider first before starting new exercises.
• Use a sturdy chair placed on a flat surface.
• Sit tall with both feet flat on the floor unless instructed otherwise.
• Move slowly and breathe steadily.
• Stop if you feel sharp pain, dizziness, or shortness of breath.

Try to practice 10–20 minutes, 3–5 days per week.

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Warm-Up (2–3 Minutes)

Seated Mountain Posture

• Sit upright near the middle of the chair.
• Roll your shoulders gently up, back, and down.
• Rest hands on thighs.
• Take 3–5 slow, deep breaths.

Benefit: Improves posture and prepares your body for movement.

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Gentle Chair Yoga Routine

Seated Side Stretch

• Sit tall.
• Raise your right arm overhead.
• Gently lean to the left (do not collapse forward).
• Hold for 3 slow breaths.
• Return to center and switch sides.

Repeat: 2–3 times each side
Benefit: Stretches the ribs and side muscles, improves breathing.

Knee Hug (Seated Hip Stretch)

• Sit tall.
• Lift your right knee toward your chest.
• Hold just below the knee.
• Sit upright and breathe for 3–5 breaths.
• Lower and repeat with left leg.

Repeat: 2 times each side
Benefit: Improves hip mobility and circulation.

Seated Cat–Cow (Spine Stretch)

• Place hands on thighs.
• Inhale: gently arch your back, lift chest.
• Exhale: round your back, tuck chin slightly.
• Move slowly with your breath.

Repeat: 5 times
Benefit: Reduces stiffness in the upper and lower back.

Seated Twist

• Sit tall.
• Place right hand on left knee.
• Gently rotate your upper body to the left.
• Keep hips facing forward.
• Hold 3 breaths.
• Return to center and switch sides.

Repeat: 2 times each side
Benefit: Improves spinal mobility and digestion.

Seated Forward Fold (Gentle Hamstring Stretch)

• Sit near front of chair.
• Extend right leg straight with heel on floor.
• Keep back straight and hinge forward slightly.
• Hold for 3–5 breaths.
• Switch legs.

Repeat: 2 times per side
Benefit: Stretches back of the legs and lower back.

Chair Warrior (Modified Strength Pose)

• Turn sideways in chair.
• Step front foot forward, back leg extended slightly behind.
• Raise both arms overhead (or keep hands at chest).
• Hold 3–5 breaths.
• Switch sides.

Benefit: Builds leg strength and improves balance.

Glute Stretch (Figure-4)

• Sit tall.
• Place right ankle over left thigh (if comfortable).
• Gently lean forward slightly.
• Hold 3 breaths.
• Switch sides.

Modification: If this is uncomfortable, keep both feet flat and skip this stretch.

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Optional Standing Support Exercise

If safe and comfortable:

Supported Chair Squat

• Stand in front of chair.
• Slowly sit down, then stand back up.
• Use hands for support if needed.

Repeat: 5–10 times
Benefit: Strengthens legs and improves fall prevention.

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Safety Tips for Adults 65+

• Keep both feet grounded unless instructed otherwise.
• Avoid holding your breath.
• Move within a pain-free range.
• If you feel unsteady, keep one hand on the chair.
• Practice near a wall if needed for added stability.

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How Often Should I Do Chair Yoga?

For best results:

• Stretching: 3–5 days per week
• Strength-focused poses: 2–3 days per week
• Even 10 minutes makes a difference.

Consistency is more important than intensity.

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Medical Disclaimer

This educational resource is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health care provider before beginning any new exercise program, especially if you have chronic medical conditions, osteoporosis, joint problems, balance concerns, recent surgery, or cardiovascular disease. Stop exercising immediately and seek medical attention if you experience chest pain, dizziness, shortness of breath, severe joint pain, or any concerning symptoms. Participation in physical activity is voluntary and at your own risk. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://www.uaex.uada.edu/publications/pdf/FSFCS71.pdf