We understand the importance of keeping active as we age, as it helps us to stay healthy, improve our posture and physical strength, have better balance, and increase our overall happiness and well-being. So if you’re keen on doing more exercise, but are short on time, chair yoga may be just the thing for you!

It’s designed to be done in a short amount of time, focusing on specific stretches and postures to target and tone the major muscle groups. Best part is: you can do chair yoga anywhere! In the comfort of your own home, at the local cafe, or even while on holiday.

Plus – you don’t need to have any prior experience with yoga. All you need is a chair and a bit of time to focus on your breathing and body.

Inspired by all the pressure seniors are feeling every day to 'get fit' in our fast-paced society, acclaimed yoga teacher Aysha Bell has designed an 8-move routine specifically for seniors.

Focusing on stretches and postures you can do anytime, anywhere, and with only your own bodyweight, these moves are specially designed to help you increase your flexibility, boost your posture, strengthen and tone your body, all with the goal of helping you live an active and healthy life.

So, here is Aysha Bell’s 8-move chair yoga routine for seniors. Don’t forget to be safe at all times and to check with your GP and/or a health professional before doing this routine!

Seated neck stretches. Image source: Aysha Bell.

​

1. Seated neck stretches – Relieves tension in neck, promotes flexibility.

• Sit comfortably in a chair with your back straight.
• Gently tilt your head to the right, bringing your right ear towards your right shoulder. You should feel a stretch on the left side of your neck.
• Hold the stretch for a few breaths, then relax and return to the starting position.
• Repeat on the other side, tilting your head to the left and bringing your left ear towards your left shoulder.
• Continue alternating sides for 4-6 repetitions.

Seated mountain pose. Image source: Aysha Bell.

​

2. Seated mountain pose – Improves posture, promotes grounding and stability.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. You can rest your hands on your thighs or place them on top of your knees.
• With your eyes closed, breathe deeply and slowly, and focus on relaxing your body and lengthening your spine.

Seated side stretch (left and right). Image source: Aysha Bell.

3. Seated side stretch (left and right) – Promotes flexibility, improves posture, increases circulation and blood flow to your upper-body, which can help with stiffness and tension.

• Stretch your right arm overhead and reach towards the left side, keep your left hand on the side of the chair for support and stability. Hold the stretch for a few breaths, feeling a gentle stretch along your right side. Do not force the stretch, and stop if you feel any pain.
• After holding the stretch for a few breaths, slowly return to an upright position. Then, repeat the stretch on the other side, reaching your left arm overhead and leaning to the right.

Seated spinal twist. Image source: Aysha Bell.

4. Seated spinal twist – Increases spinal mobility, enhances digestion, massages internal organs, and relieves tension in the back and hips.

• Sit on the chair with your right side facing the backrest. Place your right hand on the backrest for support and your left hand holding the side of the chair.
• Take a deep breath, straighten your back, and then exhale as you slowly twist your upper body to the right, looking over your right shoulder.
• Hold the twist for a few breaths, then repeat on the other side.
• Repeat the twist 2-3 times on each side.

Seated cat-cow stretch. Image source: Aysha Bell.

5. Seated cat-cow stretch – Promotes good posture, massages the abdomen.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. You can rest your hands on your thighs.
• Breathe in, arch your back, and raise your chest, letting your shoulder blades come together (cow pose).
• Breathe out, round your spine, and move your chin closer to your chest (cat pose).
• Repeat the cat-cow poses for 6-8 breaths, doing the appropriate pose for each breath (breathe in → cow pose; breathe out → cat pose).

Seated modified pigeon pose. Image source: Aysha Bell.

​

6. Seated modified pigeon pose – Enhances posture by opening up hips and lengthening the spine.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. Raise your right foot off the floor and position your right ankle on your left thigh and just right above the knee. Stretch your right foot to protect your knee.
• If you want to deepen the stretch, you can gently press your right hand on your right thigh and guide it downward. If you feel a comfortable stretch in your right hip, you can hold this position. If you want to increase the stretch, you can lean slightly forward from your hips.
• Maintain the stretch for a few breaths, focusing on releasing any tension without feeling any pain or discomfort.
• Slowly release the stretch and switch sides by placing your left ankle on your right thigh and repeating the stretch on the other side.

Seated eagle chair pose. Image source: Aysha Bell.

7. Seated eagle chair pose – Improves balance, relieves tension in upper back and opens up the shoulders and improves mobility in the shoulder joints.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. Raise your right leg and cross it over your left leg, placing your right thigh on top of your left thigh. Stretch your right foot to protect your ankle.
• Stretch your arms forward and at the same height of your shoulder while crossing your right arm over your left arm.
• Bend your elbows and bring your palms together, if unable, you may bring the back of your hands together instead.
• Release any tension in your shoulders and allow them to fall away from your ears. Keep your chest lifted and open, and focus on your balance as you hold the pose. Notice the stretch in your upper back and shoulders, and breathe deeply and evenly.
• After holding the pose for a few breaths, release it and switch sides. Cross your left leg over your right leg and your left arm over your right arm, and repeat the pose on the other side.

Seated forward fold. Image source: Aysha Bell.

​

8. Seated forward fold – Increases blood circulation to the brain, calms the mind, reduces anxiety, and stretches hamstrings.

• Sit comfortably in a chair with your feet flat on the floor, hip-width apart.
• While breathing in, straighten your back, and then as you breathe out slowly bend forward from your hips, reaching your hands towards your feet or the floor.
• Allow your head and neck to relax.
• Hold the forward fold for 4-6 to breaths, then gently return to a seated position.

The moves in this routine are designed to not only relieve tension in your neck and shoulders, but also boost physical flexibility, open up your hips to improve balance and stability, and strengthen the muscles between your shoulder blades.

Plus, it’s been designed to improve circulation of blood and breath around the body; reduce lower back pain and sciatica; and promote a sense of grounding, clarity and well-being.

Will you give this a try? We’d love to hear how this routine benefits you!

And if you’re inspired to pursue a regular yoga practice, you can check out another simple yoga pose you can try here.

 

[Useless]

Yes I do this also a good one first thing in the morning as you put your feet on the floor is to breath in and drop with your hands to the floor breathe in again as you sit back up good for your beathing

 

[Lizzylou]

I have been looking for something like this will give it a try thank you .

 

[Luckyus]

We understand the importance of keeping active as we age, as it helps us to stay healthy, improve our posture and physical strength, have better balance, and increase our overall happiness and well-being. So if you’re keen on doing more exercise, but are short on time, chair yoga may be just the thing for you!

It’s designed to be done in a short amount of time, focusing on specific stretches and postures to target and tone the major muscle groups. Best part is: you can do chair yoga anywhere! In the comfort of your own home, at the local cafe, or even while on holiday.

Plus – you don’t need to have any prior experience with yoga. All you need is a chair and a bit of time to focus on your breathing and body.

Inspired by all the pressure seniors are feeling every day to 'get fit' in our fast-paced society, acclaimed yoga teacher Aysha Bell has designed an 8-move routine specifically for seniors.

Focusing on stretches and postures you can do anytime, anywhere, and with only your own bodyweight, these moves are specially designed to help you increase your flexibility, boost your posture, strengthen and tone your body, all with the goal of helping you live an active and healthy life.

So, here is Aysha Bell’s 8-move chair yoga routine for seniors. Don’t forget to be safe at all times and to check with your GP and/or a health professional before doing this routine!

View attachment 26527

Seated neck stretches. Image source: Aysha Bell.

​

1. Seated neck stretches – Relieves tension in neck, promotes flexibility.

• Sit comfortably in a chair with your back straight.
• Gently tilt your head to the right, bringing your right ear towards your right shoulder. You should feel a stretch on the left side of your neck.
• Hold the stretch for a few breaths, then relax and return to the starting position.
• Repeat on the other side, tilting your head to the left and bringing your left ear towards your left shoulder.
• Continue alternating sides for 4-6 repetitions.

View attachment 26526

Seated mountain pose. Image source: Aysha Bell.

​

2. Seated mountain pose – Improves posture, promotes grounding and stability.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. You can rest your hands on your thighs or place them on top of your knees.
• With your eyes closed, breathe deeply and slowly, and focus on relaxing your body and lengthening your spine.

View attachment 26525

Seated side stretch (left and right). Image source: Aysha Bell.

3. Seated side stretch (left and right) – Promotes flexibility, improves posture, increases circulation and blood flow to your upper-body, which can help with stiffness and tension.

• Stretch your right arm overhead and reach towards the left side, keep your left hand on the side of the chair for support and stability. Hold the stretch for a few breaths, feeling a gentle stretch along your right side. Do not force the stretch, and stop if you feel any pain.
• After holding the stretch for a few breaths, slowly return to an upright position. Then, repeat the stretch on the other side, reaching your left arm overhead and leaning to the right.

View attachment 26524

Seated spinal twist. Image source: Aysha Bell.

4. Seated spinal twist – Increases spinal mobility, enhances digestion, massages internal organs, and relieves tension in the back and hips.

• Sit on the chair with your right side facing the backrest. Place your right hand on the backrest for support and your left hand holding the side of the chair.
• Take a deep breath, straighten your back, and then exhale as you slowly twist your upper body to the right, looking over your right shoulder.
• Hold the twist for a few breaths, then repeat on the other side.
• Repeat the twist 2-3 times on each side.

View attachment 26523

Seated cat-cow stretch. Image source: Aysha Bell.

5. Seated cat-cow stretch – Promotes good posture, massages the abdomen.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. You can rest your hands on your thighs.
• Breathe in, arch your back, and raise your chest, letting your shoulder blades come together (cow pose).
• Breathe out, round your spine, and move your chin closer to your chest (cat pose).
• Repeat the cat-cow poses for 6-8 breaths, doing the appropriate pose for each breath (breathe in → cow pose; breathe out → cat pose).

View attachment 26530

Seated modified pigeon pose. Image source: Aysha Bell.

​

6. Seated modified pigeon pose – Enhances posture by opening up hips and lengthening the spine.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. Raise your right foot off the floor and position your right ankle on your left thigh and just right above the knee. Stretch your right foot to protect your knee.
• If you want to deepen the stretch, you can gently press your right hand on your right thigh and guide it downward. If you feel a comfortable stretch in your right hip, you can hold this position. If you want to increase the stretch, you can lean slightly forward from your hips.
• Maintain the stretch for a few breaths, focusing on releasing any tension without feeling any pain or discomfort.
• Slowly release the stretch and switch sides by placing your left ankle on your right thigh and repeating the stretch on the other side.

View attachment 26529

Seated eagle chair pose. Image source: Aysha Bell.

7. Seated eagle chair pose – Improves balance, relieves tension in upper back and opens up the shoulders and improves mobility in the shoulder joints.

• Sit comfortably in a chair with your feet flat on the floor and your back straight. Raise your right leg and cross it over your left leg, placing your right thigh on top of your left thigh. Stretch your right foot to protect your ankle.
• Stretch your arms forward and at the same height of your shoulder while crossing your right arm over your left arm.
• Bend your elbows and bring your palms together, if unable, you may bring the back of your hands together instead.
• Release any tension in your shoulders and allow them to fall away from your ears. Keep your chest lifted and open, and focus on your balance as you hold the pose. Notice the stretch in your upper back and shoulders, and breathe deeply and evenly.
• After holding the pose for a few breaths, release it and switch sides. Cross your left leg over your right leg and your left arm over your right arm, and repeat the pose on the other side.

View attachment 26528

Seated forward fold. Image source: Aysha Bell.

​

8. Seated forward fold – Increases blood circulation to the brain, calms the mind, reduces anxiety, and stretches hamstrings.

• Sit comfortably in a chair with your feet flat on the floor, hip-width apart.
• While breathing in, straighten your back, and then as you breathe out slowly bend forward from your hips, reaching your hands towards your feet or the floor.
• Allow your head and neck to relax.
• Hold the forward fold for 4-6 to breaths, then gently return to a seated position.

The moves in this routine are designed to not only relieve tension in your neck and shoulders, but also boost physical flexibility, open up your hips to improve balance and stability, and strengthen the muscles between your shoulder blades.

Plus, it’s been designed to improve circulation of blood and breath around the body; reduce lower back pain and sciatica; and promote a sense of grounding, clarity and well-being.

Will you give this a try? We’d love to hear how this routine benefits you!

And if you’re inspired to pursue a regular yoga practice, you can check out another simple yoga pose you can try here.

Have to give it a go once my spinal fracture improves?

 

[Gsr]

Not sure my arthritis would like most of them. I can feel the pain already.

 

[Petra]

Not sure my arthritis would like most of them. I can feel the pain already.

Same here