Chair yoga poses for seniors

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Chair yoga offers numerous benefits for individuals of all ages and fitness levels. It promotes flexibility, strength, and improved posture, all while being accessible for those with limited mobility. This gentle practice reduces stress, enhances mental clarity, and increases overall well-being, making it an ideal exercise option for a diverse range of individuals.

Check out the following 12 chair yoga poses and give them a go for yourself!

Ujjayi Breathing

A great starter pose: Sit up tall at the edge of your seat and place your hands on your waist. Take a deep breath in through the nose, expanding through your sides and abdomen, then exhale slowly. Repeat for ten breaths.


This pose helps to relieve back and neck tension. Inhale and arch your back to look up at the ceiling. Exhale through your spine, pulling your abdominals in and rounding your back as you bend forward. Repeat this movement five times.


To release and relax the hip muscles, circle your hips clockwise five times while seated without moving your upper body, then counterclockwise five times.

Sun Salutation Arms

This pose helps lengthen the spine and releases tension in the shoulders and neck. Sitting tall, breathe in and lift your arms up, pressing your palms overhead. On an exhale, float the arms back down to your sides. Repeat five times.

Sun Salutations with Twists

Repeat the previous exercise, adding a twist as you exhale. Repeat five times on each side, holding the last twist for five seconds.

High Altar Side Leans

For a deep spine and shoulder stretch, lift your arms and interlace your fingers together in front of you. Then turn your palms to the ceiling as you straighten your arms above your head. Lean to the right for three breaths, then to the left for three.

Eagle Arms

Banish any shoulder aches with this move. Stretch your arms out to each side. Next, bring one arm under the other in front of you at shoulder height. While bending your arms at the elbows, twist your arms so that your palms meet each other. Hold for five breaths, then unwind and repeat with the opposite arm on top.

Assisted Neck Stretches

Our necks carry a huge amount of stress. To help alleviate it, take your right arm and drape it over your head until your palm reaches your left ear. Let your head fall to your right shoulder, and hold for five breaths. Repeat on the opposite side.

Ankle to Knee

The hip area is also a major stress spot. To loosen things up, sit up straight, bend your right knee and place your right ankle over your left knee. For a deeper stretch, lean forward. Hold for five breaths, then repeat on the opposite side.

Goddess with a Twist

Another great hip stretch: Open your legs wide and point your toes out. Place your right arm inside your right leg, reaching toward the floor. Lift your left arm toward the ceiling and bring your gaze up to your left palm. Hold for five breaths, then repeat on the opposite side.

Warrior 2

This one builds confidence and gives you a full-body stretch at the same time. Sit tall at the edge of your seat. Bend your right knee to the side and stretch your left leg out behind you as you press down through your outer heel. Hold for five breaths, then repeat on the opposite side.

Forward Fold

Finish with a calming forward bend, which lets blood flow to the brain. First, sit tall and straight. Then, fold down over your legs, letting your head, neck and body hang limp. Hold for as long as you want before rolling back up to a sitting position.

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