By Connie Chow, Founder at DailyCaring
Chair yoga safely improves senior health
Chair yoga is a great way for older adults to get the wonderful health benefits of yoga. It also makes yoga accessible to more people.
Staying seated while doing yoga means that even frail seniors or those who aren’t flexible can safely do the exercises.
The benefits of chair yoga for older adults includes loosening and stretching painful muscles, reducing chronic pain, decreasing stress, and improving circulation.
It also reduces anxiety, helps lower blood pressure, protects joints, and builds strength and balance.
We found a fantastic 30 minute routine of gentle chair yoga for seniors that’s free to watch on YouTube.
Instructor Sherry Zak Morris makes the class fun and lively and explains the benefits of chair yoga movements.
We share customization and safety tips and give an overview of the essential chair yoga poses included in this 30 minute at-home chair yoga routine.
Customize at-home workouts for their abilities and range of motion
The best part of an at-home yoga routine is that it’s easy to adapt to your older adult’s abilities.
They should skip any movements that cause pain or are too difficult.
And if your older adult tires easily, do only the easier parts of the routine rather than the full half hour.
Safety and comfort are the top priority
The number one priority is to keep your older adult safe and comfortable.
None of these movements should hurt.
Make sure your older adult moves slowly and gently and pays attention to their body. It’s better to do a little less rather than risk injury.
Older adults should follow the instructor’s movements only as far as is comfortable.
Even if they only do a fraction of the range of motion or have to skip some movements, they’ll still benefit from the exercises.
Over time, their flexibility and strength will improve and they’ll be able to do more and more.
Chair yoga for seniors: a 30 minute routine
You might want to do this 30 minute routine of gentle chair yoga along with your older adult so they can watch your movements.
It’s a fun activity to do together and you’ll get the health benefits too!
The only equipment that’s needed is a sturdy chair that allows your older adult’s feet to touch the floor.
An optional accessory is a belt, strap, or long hand towel to aid in stretching.
In case you want to skip around, we’ve noted the time markers for each section of the routine.
[30 seconds in video] Warm up poses for heat and circulation
This is a great way to warm up the body, improve flexibility, and reduce pain.
This section lasts 10 minutes and could be a nice short routine in itself.
[9 min 50 sec in video] Standing poses for balance and strength
These yoga poses are done while holding on to the back of the chair.
If your older adult isn’t strong or balanced enough to do this section safely, it might be safer to skip it.
[14 min 45 sec in video] Lower body poses for flexibility
In this section, a belt or strap helps with stretching – any long belt, strap, small towel, or sturdy rope will do.
Even if your older adult doesn’t use a belt, they can still benefit from the movements.
[29 min 25 sec in video] Shavasana
Shavasana is a restful pose usually done at the end of a yoga class. Just relax and focus on breathing slowly and deeply.
[31 min 25 sec in video] Closing
Instructor Sherry wraps up the class.
If you prefer DVDs
The above videos are free to watch on YouTube from any device. But if you’d prefer workouts that you can play on your TV, check out these DVD options:
- Chair Yoga for Seniors DVD
- Gentle Seated Chair Yoga For Beginners With Sarah
- Yoga Vitality – Chair Yoga For Seniors
- Simply Seated Chair Exercise DVD for Seniors
- Stronger Seniors® Stretch and Strength Chair Exercise Program
- STOTT PILATES Armchair
Next Step Try this wonderful chair yoga routine that your older adult will love (33 minutes)
Recommended for you:
- 3 Easy Balance Exercises Prevent Falls in Seniors
- Reduce Falls With 2 Useful at-Home Balance Exercises for Seniors
- 5 Safe Balance Exercises for Seniors Who Use a Walker
Image: Mother of the Moon
This article wasn't sponsored, but does contain some affiliate links. We never link to products or services for the sole purpose of making a commission. Recommendations are based on our honest opinions. For more information, see How We Make Money.
[optin-monster slug=”yxbytm35zhsdfopnw7qk”][optin-monster slug=”jvhyplxmb4umsjazxecn”]
About the Author
Connie Chow
Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.
where can i buy PLEASE CONTACT
The video above is free to watch on YouTube.
If you’re interested in purchasing a chair yoga routine video, there are some great ones here on Amazon at https://amzn.to/3bS2zAk
My husband will be coming home from the nursing home that he has been in for several months and I would like to know if there are any books written about exercises like those that I just saw, or…..maybe videos ? I’m not quite sure which books or videos would be the best for him. Where do I start?
It looks like even I could benefit from these exercises as well. He has dementia, but I don’t, so I don’t know how co-operative he’s going to be.
Would some sort of “treat” (bribe) be helpful after exercising, like a back massage, or a very small snack afterwards, maybe a protein drink, or cut up fruit ( he loves apples & oranges).
I hardly think that I could ask what the nursing home therapist had him do while he was there. They are a for profit nursing home & they don’t like losing him. I didn’t pick the place out , our hospital did.
Thank You for any info, or ideas youhave.
Each person and their health conditions are unique, so it may take some experimenting to find exercises that will suit his abilities and physical condition.
We share a variety of chair exercises here that might be helpful – https://dailycaring.com/tag/chair-exercises/
There’s also a dementia-specific exercise program that you may also want to try – Home Dementia Exercise Program Increases Abilities and Improves Symptoms https://dailycaring.com/dementia-exercise-programs-increase-abilities-and-improve-symptoms/
In terms of getting him to cooperate, it sounds like you’re on the right track to making it a positive experience by including something he enjoys.
Me interesa conocer mas sobre este tipo de actividades, donde o como puedo hacerlo?
[Our translation of your comment is: I am interested in learning more about this type of activity, where or how can I do it?]
We’re so glad this yoga routine is interesting! Watch the video via the links above or click the triangle in the video that’s posted at the top to watch the chair yoga routine and follow along.