28-Day Chair Yoga for Elderly

Chair yoga for elderly people can be a great way to continue getting in some exercise.

Regular exercise is an important factor in maintaining a healthy lifestyle. Chair yoga for elderly people is much easier on the joints, compared to high-impact exercises like running or weightlifting.

It’s a very beneficial form of exercise that anyone at any fitness level can perform, such as seniors or those recovering from an injury.

Below, we have compiled a list of exercises that you can do 3-5 times a week over a one-month period. If you stick to it, we’re sure you’ll see some great changes in your overall mood and joint health.

Chair yoga for elderly and injured people is extremely beneficial for maintaining healthy joints and flexibility. Follow the exercises below for optimal results!

1. Overhead stretch

While seated, take a deep breath and stretch your arms up toward the ceiling. Hold this position for a bit and then bring your arms back down while exhaling. Make sure you engage your core and keep your back straight.

2. Neck stretch

While sitting up, try not to let your neck touch your back. Extend your neck toward the ceiling very slowly while maintaining a straight back. Hold the base of your chair and slowly reach up to hold your left temple. Take a breath, and dip your ear toward your shoulder without bending your back. Take a few more breaths in this position before alternating to the opposite side.

3. Reverse arm hold

Begin this pose while seated with your back off of the chair. While inhaling, reach both arms out to your sides at a low, wide angle. Exhale and reach your hands behind your back with a slight bend in your elbows. Arch your back a bit so that you can stretch your shoulders.

4. Chair pigeon

Sit upright and gently raise your left ankle to rest on top of your right knee or thigh. Inhale while flexing your left foot slightly, and bend forward upon exhale. After a few breaths in the forward position, return to sitting up straight. After a bit, alternate to the other side and repeat.

5. Seated forward bend

Make sure you are sitting straight with your knees touching and your feet on the floor. Take a breath, and slowly bend forward while exhaling, feeling your back extend one vertebrae at a time. Lean forward as much as you can without feeling any sort of discomfort. Hold this position for a few deep breaths before slowly returning to the starting position.

6. Eagle arms

Sit straight in your chair and stretch out your arms in front of you. Cross your left arm over your right arm, and bend your elbows to bring your forearms together. Interlock your fingers and raise your elbows slightly, arching your back a bit. Hold this position while taking a few breaths, and then switch sides.

7. Chair spinal twist

Sit sideways in your chair, with your knees over the right side and the back of the chair next to your right arm. Make sure your back is straight and your body is apart from the back of the chair. Hold the back of the chair with both hands, inhale deeply, and slowly turn your body toward the back of the chair while exhaling. Hold this position for several breaths before returning to the original position, then switch sides..

8. Seated mountain

Sit on the front half of your chair with a straight back. Bend your knees at 90-degree angles, with your knees above your ankles, and a small space between your knees. Inhale slowly and roll your shoulders downward upon exhaling. Activate your abdominal muscles and hold your arms down at your sides. Hold the pose for several deep breaths.

Remember, chair yoga for elderly people is a great introduction for someone who hasn’t been able to exercise in a while, so be prepared to take it slow and have fun with it! We hope these exercises help you stay healthy!