Chair yoga is not that hard for seniors to do yet it carries plenty of health benefits. If you start doing chair yoga daily, by the end of the month, you’ll be boasting about your increased strength, flexibility, and overall wellness.
Chair yoga can help you relax. It can also help you move more and reduce the risk of injuries. You can get started today by watching chair yoga for seniors video. You’ll learn how to do different yoga poses while sitting or by using the chair for support.
Table of Contents
The 28-day chair Yoga for Seniors YouTube program is specially curated to build your strength, posture, balance, and mobility. The program takes you through 7 days a week of gentle stretches and movements that aim to ease your pain, stiffness, and discomfort.
You will fall in love with the added breathing techniques that reduce stress and help you sleep well at night. After doing this program most seniors report improved ability to live independently, mental clarity and overall happiness.
You can expect 100% support. The program provides access to charts, videos, and blogs that keep you informed and motivated. Safety is also a priority. We wouldn’t advise anyone to join this program from the second or third week. Your body has to be strong enough and this strength and flexibility are built with gentle exercises in weeks 1 and 2.
How to Progress Safely
The routines in the chair yoga for seniors video are also already customized for safety and can even help alleviate back pain and arthritis. Just follow the schedules and guides as provided and perform each routine carefully and safely. If you want to modify poses, adopt a progressive approach. Move from easier routines to more challenging poses as your body becomes more adapted to the routines in the chair yoga for seniors video.
To minimize pain and the risk of injuries, consider using cushions for comfortable support. Listen to your body closely throughout the 28 days. If it starts to feel painful or strenuous, stop and consult a physician. Let’s begin.
28 Day Chair Yoga Program for Seniors: Daily Video Guide
Day 1: Gentle Introduction
Seated Mountain Pose (Tadasana): Sitting tall on the chair, anchors your feet flat on the ground and relaxes your shoulders. Rest your hand on our laps and inhale deeply, straightening your spine. Exhale and hold for 30 seconds before breathing in.
Neck Rolls: Allow your right ear to drop down towards your shoulder, holding for a few seconds, then roll your head to your left and forward, moving your left ear towards your left shoulder. Do 5 repetitions in both directions.
Shoulder Rolls: Roll your shoulder towards your ear, then down and circle your shoulder backward. Do 5 in one direction and 5 in the reverse direction.
Seated Cat Cow Stretch: Put your hands on your knees. Inhale and arch your back and face towards the ceiling (Cow Pose). Exhale and tuck your chin and curve your back (Cat Pose). Do 5 repetitions.
Deep Belly Breathing (Pranayama): Sit comfortably with your hands placed over your abdomen. Breathing in through your nose, let your abdomen rise. Slowly blow out through your mouth. Practice for 5 minutes
Click here to watch the Day 1 Chair Yoga for Seniors Video and get started on your journey
Day 2: Gentle Stretching
Seated Forward Bend: In a seated position, extend your legs and inhale while lengthening your spine. Upon exhaling, reach forward and bend towards your feet Hold for 30 seconds before coming up again.
Seated Side Stretch: Sit tall with your right hand on the chair. Inhale and position your left arm overhead. Exhale, lean to the right, stretching the left side. Hold for 30 seconds.
Seated Spinal Twist (Ardha Matsyendrasana): Sit upright, with your right hand resting on your left thigh. Inhale, extend your spine. On your exhalation, twist to your left, glancing over your left shoulder. Hold for 30 seconds.
Ready for Day 2? Click here to watch the Chair Yoga for Seniors Video and continue your practice
Day 3: Building Strength
Seated Mountain Pose with Arm Raises: While sitting, extend your arms overhead to engage your shoulders.
Seated Knee Lifts (Marching): From your seated position, lift the knees alternately towards your body, engaging the core for balance.
Seated Leg Extensions: This routine is similar to the seated knee lifts except here you’ll extend one leg at a time, instead of lifting, to strengthen the quadriceps.
Seated Arm Circles: Stretch your arms on the sides and start making small circles rotating the arms in a clockwise direction at the shoulders. This routine helps to build shoulder strength.
Deep Breathing with Focus: Take deep breaths to calm your mind and energize your body.
It’s Day 3! Click here to watch today’s Chair Yoga for Seniors Video and follow along
Day 4: Balance and Stability
Seated Tadasana with Gentle Sides: Follow the directions in our chair yoga for seniors video. Gently transition between Tadasana and sideways bending, exercising your obliques.
Seated Heel Raises (Toe Tapping): Raises heels and on each raise taps the toes for calf strengthening and balancing.
Seated Chair Warrior Pose: Engage the legs and arms in a variation of the Warrior position, creating strengthening and stability.
Wrist and Finger Stretches: Stretch your fingers and wrists to relax the tension and promote flexibility.
Relaxation with Guided Breathing: Focus on slow, deep breaths to restore calmness.
Let’s keep moving! Click here for the Day 4 Chair Yoga for Seniors Video
Day 5: Focus on Relaxation
Seated Shoulder Rolls: Roll your shoulders gently forward and backward to ease tension as guided in our yoga for seniors YouTube video.
Seated Neck Stretches: Gently stretch in all directions to relieve stiffness.
Gentle Seated Twist: Twist gently to both sides, releasing tension in your spine.
Seated Forward with Hands at Rest: Relax in a seated position and lean forward slightly with your hands placed on your thighs for deep release.
Full Body Relaxation (2 to 3 minutes): Relax in an upright sitting position, taking slow, deep breaths for rejuvenation.
Day 5 is here! Click here to watch today’s Chair Yoga for Seniors Video
Day 6: Strength and Flexibility
Seated Chair Pose (Gentle Squats if Possible): With feet shoulder wide apart, lower your body into an imaginary seated position for leg and core strength.
Seated Leg Lifts: While seated firmly in your yoga chair and hands on the sides of the chair, inhale and raise the left foot by extending at the knee. Exhale and repeat with the right foot.
Seated Side Stretch: While seated in your yoga chair stretch the right arm overhead and turn your head and neck towards the right. Lower it back and repeat with the left arm.
Seated Chest Expansion: Raise both arms overhead and inhale. Exhale and lower them to grab on the lower sides of the chair. Inhale and stretch your chest upwards. Exhale and drop it.
Click here to follow along with the Day 6 Chair Yoga for Seniors Video and keep up the momentum
Day 7: Restorative Practices
Seated Tadasana with Breathing: In an upright sitting position, maintain proper posture and breathe deeply in and out for relaxation.
Gentle Neck Roll: Roll your neck gently in both directions to release tension.
Seated Shoulder Stretches: Stretch your shoulders by raising both arms and moving your torso slightly to the right and alternately to the left to ease tension and promote flexibility.
Seated Forward Bend with Arm Relaxation: Sit with your hands placed over your thighs and bend forward for a gentle stretch.
Gentle Relaxation (3 to 5 minutes): Relax your mind and body and pay attention to deep breaths.
It’s Day 7! Click here to watch the Chair Yoga for Seniors Video and continue your practice
Day 8: Core Activation
Seated Mountain Pose with Breathing: Sit upright and engage your core with your inhales and exhales.
Seated Side Twists (Alternating Sides, Dynamic): Twist both sides of your body moving your torso alternately from left to right to stimulate abdominal muscles.
Seated Knee-to-Chest Lifts (Activation of the Core): Lift both knees towards your chest in a rapid motion to activate your core.
Seated Forward Active Stretch: Sit and bend forward with your hands extending them out towards your feet.
You’re doing great! Click here to watch the Day 8 Chair Yoga for Seniors Video:
Day 9: Strength and Energy
Seated Tadasana with Arm Raises (Flow): Transition between mountain pose and arm raises for strength building.
Seated Chair Pose (Modified Squats when Capable): Using the chair for support, drop down into a seated position and hold for 3 seconds before coming back up.
Seated Leg Circles (Strengthening Hip Joint Muscles): Do small circles with both legs to work hip muscles.
Seated Side Bends with Overarm: Stretch your right hand towards the ground and bend your torso to the right. Repeat with the left side.
Seated Meditation for Calmness: Close your eyes and focus on deep, calming breaths.
Keep going with Day 9! Click here to follow along with the Chair Yoga for Seniors Video:
Day 10: Gentle Back Stretch
Seated Cat Cow Stretch: Sit straight with hands above the knees and feet on the low. Inhale and lower your head then arch your back. Move back to the start position and repeat.
Seated Forward Bend with Arm Support: Sit with your upper body supported in your arms, and arch your back, extending your spine.
Seated Spinal Twist (Deeper Twist): Twist your back to the left and the right, gently, striving to ease tension in your back.
Seated Chest Opener with Hands Behind Back: Open your chest with hands clasped to the small of your back, extending your shoulder.
Guided Relaxation: Relax and release tension and calm your body with deep breaths
Day 10 is here! Click here to watch the Chair Yoga for Seniors Video and stay on track:
Day 11: Hips and Legs Flexibility
Seated Mountain Pose with Gentle Rotation of Ankle: Roll ankles in both directions for added circulation.
Seated Figure Four Stretch (For Hips): Cross your left ankle over your right knee to stretch your hips. Do the same on the opposite side as instructed in our chair yoga for seniors printable.
Seated Knee to Chest Stretch: Pull your left knees towards your chest, using your hands. Straighten the back and hold for a few seconds then repeat with the right knee.
Seated Forward Fold With Active Reaching: Stretch your legs far in front of you, with heels on the ground. Bending forward, reach with your hands towards your heels as far as possible to stretch your back and hamstrings.
Breathing Practice (Alternate Nostril or Equal Breathing): Focus on inhaling through the nose and exhaling through the mouth to stabilize and calm down the body.
Click here to watch the Day 11 Chair Yoga for Seniors Video and continue your journey:
Day 12: Exercises for Shoulder and Neck
Seated Shoulder Roll: Inhale and pull your shoulders up towards your ears, then exhale and release the shoulders down.
Seated Neck Stretches: Gently nod your head down, then sideways, and then to your left and your right. Hold for 5 seconds in each direction.
Seated Eagle Arm: Cross your right arm over your left, bend your elbows, and clasp your hands together. Hold for 20-30 seconds and then switch over.
Seated Chest Expansion: Cross your hands at your back, press your hands down gently, and press your chest outwards. Hold for 30 seconds.
Relaxation with Focused
Breathing: Sit comfortably, close your eyes, and focus your mind on slow, deep breaths for 5 minutes.
Day 13: Strength and Stability
Seated Chair Pose: Press your body deep into the chair and feet firm on the floor then raise your arms overhead. Soften your shoulders and continue stretching upwards as far as you can go and hold for 5 seconds. Exhale, straighten your legs and bring your arms back down.
Seated Heel and Toe Raises: Sitting in your chair; yoga slowly and lifts your heel off the ground with your toes pointed towards you. Repeat 10-15 times.
Seated Warrior Pose: Sit sideways on the chair. Extend your left foot forwards and bend your right knee, then raise your arms overhead with palms facing each other. Hold for a few seconds.
Seated Side Twists with Arms Extended: Twist your torso to the right with your left hand on the right thigh. Hold this position for 5 seconds then switch sides.
Day 14: Restorative Practice
Seated Tadasana with Hands in Prayer: Sit with hands in prayer position in front of your heart and maintain for a few breaths.
Gentle Neck and Shoulder Roll: With your chin towards your chest, circle your head, then roll your shoulders in and out, as seen in the Yoga for seniors YouTube video.
Seated Forward Bend with Arm Relaxation: Hinge at the hip and allow your arms to drop down onto your thighs or towards the ground. Hold 30-60 seconds.
Seated Spinal Twist: Twist gently to the right, left hand on the right thigh. Hold for a few breaths, then switch sides.
Guided Meditation for Relaxation: Relax, sit comfortably, and close your eyes, taking deep breaths for 10-5 minutes
Day 15: Full-Body Stretch
Seated Mountain Pose with Breathing: Sit in an upright position and maintain deep, slow breaths.
Seated Side Stretch with Arm Extension: Extend one arm out and over to one side.
Seated Forward Fold with Hands Reaching: Hinge your upper body down, extending your hands towards the ground.
Guided Relaxation: Relax, shut your eyes, and inhale and exhale deep breaths.
Day 16: Strength and Core
Seated Knee to Chest: Bring your left knee towards your chest and engage your core. Do the same with the right knee.
Seated Side Twist with Arm Holds: Twist gently with your hands resting in a supporting position on a chair arm.
Seated Warrior Pose (Arm Outreached): Sit sideways on the chair and extend your arms out with palms facing upward. Slightly rotate your legs to open your hips.
Seated Chair Pose (Hold for 10 to 15 seconds): Lower down your body as if sitting down on an imaginary chair with hands placed over your head. Inhale as you raise yourself back up in a standing position.
Deep Breathing with Arm Motions: Inhale and out with moving arms in and out.
Day 17: Shoulder and Neck Care
Seated Shoulder Roll (dynamic): Roll your shoulder upwards towards your ears and downwards while squeezing your shoulder blades.
Seated Eagle Arm Position: Cross your interlock your hands by crossing your elbows in front of your body taking the left over the right. Hold a few seconds.
Seated Neck Stretches (all directions): Gently stretch your neck in all directions.
Seated Arm Circles (Slow and Large): Sit upright with your feet firm on the ground and your back straight. Stretch your hands to the sides and make small circular movements.
Relaxation with Diaphragmatic Breathing: Breathe deep into your abdomen and focus on relaxing.
Day 18: Hips and Legs Flexibility
Seated Ankle Rotation (Clockwise & Counterclockwise): Rotation your ankles in both directions
Seated Figure Four Stretch (For Hips): Cross your one leg over your other knee and press down lightly.
Seated Leg Lifts (Alternate): Lifting one at a time, with a strong position,
Seated Side Stretch with Leg Out (Gentle Version): Lift your right leg out in front of you, engaging your core muscles. Hold for a few seconds then lower it back down. Repeat with left leg.
Guided Relaxation: Sit comfortably and focus on calming breath.
Day 19: Rebalance and Relax
Seated Tadasana with Breathing Concentration: Sit straight and maintain a deep breath awareness.
Gentle Neck Roll: Roll your neck in both directions, gently.
Seated Forward Bend with Arm Relaxation: Gently fold over while resting arms on thighs.
Seated Spinal Twist (Mild variation): Twist your torso gently in one direction, holding for a few breaths
Guided Meditation for Relaxation: Relax and release tension, quiet your mind, and calm your breath.
Day 20: Strength and Sturdiness
Seated Chair Pose (Attention to alignment): Stretch your hands out before you and engage your core muscles as you lean forward.
Seated Heel and Toes Raises: Raise your heels, then your toes, for calf strengthening exercise.
Seated Warrior Pose (arms parallel to the ground): Straighten your arms in front of your body.
Seated Arm Raises with Light Resistance (Alternative): Perform arm raises in slow motion, with a light resistance when feasible.
Deep Breathing with a Focus on Body Position: Inhale and exhale deeply, maintaining an upright posture.
Day 21: Flexibility and Flows
Seated Mountain Pose to Seated Side Bend (Flow): Transition between mountain and side bending.
Seated Cat-Cow Stretch: Alternate between rounding and arching your spine.
Seated Forward Hand Reaches: Hinge your upper part and stretch your hands out towards your ankles.
Seated Spinal Twist with Active Arms: Twist your torso with outstretched arms for increased mobilization.
Day 22: Full Body Warm Up
Seated Mountain Pose with Breathing: In a seated mountain pose, focus on slow and relaxed breaths.
Gentle Seated Side Stretch (Both Sides): With both hands on the sides of the chair, raise the right arm overhead, then slightly lean to the left. Lower it back and repeat with the left arm.
Seated Cat Cow Stretch: Repeated rounding and arching of your spine
Seated Forward Bend with Arm Extension: Extend your arms out in front, bending at your hips.
Relaxation with Stomach Breathing: Focus on breathing deeply in and from your abdomen.
Day 23: Emphasis on Core and Lower Body
Seated Knee to Chest (Engage your Core): Bring the right knee towards your chest, constricting your core. Lower it back and repeat with the left knee.
Seated Leg Extensions (Alternating Legs): Grab the chair for support and extend your left leg forward then lower it down. Repeat with the right leg.
Seated Figure-Four Stretch (Hips): Cross your left leg over your other knee and stretch your right hip. Repeat the same for the right leg.
Seated Side Twist with Arm Holds: Gently rotate your torso to the right and hold the position for a few seconds before repeating with the other side.
Deep Breathing with Relaxation in Perspective: Relax yourself by taking slow, deep breaths
Day 24: Caring for Shoulder and Upper Body
Seated Shoulder Roll (Dynamic): Roll your shoulder up towards the ears and then back down. Check the Yoga for seniors YouTube video to get the posture right.
Seated Eagle Arm Position (Stretching Shoulders): Cross your hands at the elbow and press your hands together.
Seated Chest Expansion with Linked Hands Behind Back: Push out your chest with hands clasped together at your upper back.
Seated Arm Circles (Slow and Controlled): Complete slow, controlled circular motions with your arms stretched.
Relaxation with Concentrative Breathing: Sit comfortably and pay attention to slow, deep breaths
Day 25: Strength and Sturdiness
Seated Chair Pose (Hold for 10 to 15 seconds): Drop your body down into a seated position, holding for 10-15 seconds.
Seated Heel and Toes Raises (Strengthen Calf Muscles): Raises heels and then toes to build calf muscles.
Seated Warrior with Arm Extension: Extend your arms out while seated in the warrior position as shown in the chair yoga for seniors video.
Seated Side Bend with Arms Overhead Stretch: Bend to the sides and stretch your arm over your head
Deep Breathing with Affirmation: Inhale and repeat positive statements.
Day 26: Gentle Restoration Exercise
Seated Mountain Pose with Breathing: Focus on slow, relaxed breaths
Seated Neck Rolls (Slow and Gentle): Roll your neck gently to ease tension.
Seated Forward Bend with resting arms: Relax your arms and lean forward.
Seated Spinal Twist (Relaxing and Gentle): Twist your torso to one side gently and repeat with the other side.
Guided Meditation (3 to 5 Minutes): Focus on relaxation and mindfulness.
Day 27: Mobility and Flows
Seated Tadasana to Side Stretch (Flow): Transition between Tadasana and side stretches
Seated Cat-Cow with Breathing Coordination: Transition between arching and rounding your backbone.
Seated Knee Lifts with Arm Motions: Lift your knees and coordinate your arm motions.
Seated Forward Fold with Active Extension: Lengthen your hands out toward your feet with an active stretch as shown in our chair yoga for seniors.
Relaxation and Breathing: Concentrate on slow, deep breaths to calm down.
Day 28: Celebration and Reflection
Seated Mountain Pose with Gratitude Concentration: Sit upright and practice deep breathing with a grateful mind.
Gentle Neck and Shoulder Rolls: Relax with slow and relaxed shoulder and neck rolls.
Seated Figure Four Stretch (Hips): Cross your right leg over your left knee to form a figure 4 and gently lean forward. Hold for a few seconds and repeat with the other leg.
Seated Spinal Twist with Outstretched Arms: Sit upright, turn your torso to the left with your feet facing forward and use the chair to support yourself for a deeper twist. Hold for a few seconds and repeat with the other side.
Guided Relaxation and Meditation: Focusing on deep breathing and calm
Incorporating chair yoga into your life improves your overall wellness with increased flexibility, strengthening and relaxation. It is best for older adults, with yoga for seniors YouTube videos providing safe and effective ways to maximize overall and mental wellness. By doing chair yoga you can gain better mobility, reduced tension, and a greater community sensation.