Stiffness sucks. There’s no way around it. But there are ways to help loosen your body, and it’s as easy as sitting. Chair Yoga is an incredible way to stay limber and loose no matter your age. Follow along with the included Gentle Chair Yoga for Seniors PDF to find new ways to relieve tension.
Chairs for Yoga!
Yoga is world renown for the many mobility benefits and approachability. Usually all you need is a flat spot you’re comfortable in. With Gentle Chair Yoga for Seniors it’s even easier, and more comfortable, to start working on your flexibility. Let’s get into the introduction to your new favourite exercises.
The Benefits Of Chair Yoga For Seniors
Bending and twisting is more than just a fun dance. It’s one of the best ways to stay flexible and remove uncomfortable tension from your body. Yoga is all about bending and twisting! The benefits of chair yoga, like working out kinks in your body, increasing range of motion, and giving you more confidence in your movement, will become clear in just a short time.
Gentle Chair Yoga For Seniors—With PDF
These are the introductory exercises for Gentle Chair Yoga for Seniors. Follow along with the video and the step by step instructions below.
Download a PDF copy to use offline in your own time – click button below
1. Connect To The Breath
- Sit tall & straight in your seat
- Place both hands evenly on your belly
- Inhale & exhale
- Bring both hands to your rib cage with your finger on your front and thumbs toward your back
- Breath in & feel your ribs expand, exhale
- Bring one hand up to your chest & one to your belly
- Inhale & feel your chest, belly, and rib cage expand
- Repeat for 3 breaths each
2. Seated Cat Cow
- Move forward in your seat so your knees, ankles, and hips are at 90 degrees
- With hands on your thighs bring them back to lift & open your chest
- As you exhale slide your hands forward & arch your upper back
- Inhale & return to original position
- Repeat 5 times
3. Rolling Shoulders
- Bring your shoulders up toward your ears
- On an exhale roll your shoulders back & down
- Inhale & bring your shoulders up
- Repeat 5 times
Palm Out Stretch
- Lace your fingers together & face your palms outward
- Straighten your arms out in front of you & raise your arms to chest level
- Inhale raise chest & look up slightly
- Exhale & roll your back forward
- Repeat 5 times
4. Hand Clasp Rotations
- Keeping your fingers laced & palms facing out, rotate your arms in as wide of a circle as possible
- Circle to the right 5 times & repeat rotating to the left
5. Elf Ear
- Sitting straight & tall, tilt your head to one side feeling a stretch in your neck
- Bring shoulders down if they rise
- Hold for 10 seconds
- Repeat on other side
6. Left and Right
- Sitting tall & straight keep your chin parallel with the floor
- Rotate your head to the left & right like you are crossing the street
- Repeat 5 times
7. Up and Down
- From centre, bring your chin up
- Bring your chin back down toward your chest
- Repeat 5 times
8. Seated Pike
- From a tall seated position, lean forwards from the hips, keeping your back straight
- Lean forward as far as possible
- Hold for 10 seconds
9. Seated Leg Lifts
- Slowly lift one leg & extend your leg straight out in front of you
- Alternate leg & repeat 5 times per side
10. Cross Legged Twist
- Cross your left leg over your right
- Turn toward the back of the chair on the left side
- Hold for 10 seconds
- Return to neutral, cross your right leg over your left & repeat on the other side
11. Over Hand Lean
- Place your right hand on your thigh & raise your left arm bending at the elbow to place your palm on top of your head
- Lean to the right side while keeping your body straight
- Alternate sides 5 times
Don’t forget to download a copy of your Gentle Chair Yoga For Seniors pdf! (Just click the button below)
Your chair will become your favourite piece of exercise equipment with gentle chair yoga for seniors. From head to toe, yoga is one of the best ways to maintain your flexibility and take tension out of life.
There’s more to know about Yoga and the many poses that can help you. Sign up for the Gentle Chair Yoga for Aging Adults class for fun instructional videos and more
