Gentle chair yoga
Simple moves to feel better every day
Looking for an easy way to reduce stiffness, improve flexibility and boost your mood? Chair yoga is a gentle, low-impact way to stretch and strengthen your body, making it perfect for all ages and abilities. Whether you’re at home, at work or anywhere in between, these poses can help you feel more relaxed and energized.
Follow along with the pictures and try each move at your own pace.
Chair forward fold
Sit tall at the edge of your chair with feet flat on the floor. Slowly hinge forward from your hips, letting your arms reach toward the ground. Relax your head and neck as gravity gently stretches your back and hamstrings. Breathe deeply and slowly roll back up to a sitting position.
Benefits: Relieves tension in your lower back, neck and shoulders.
Chair cat cow
Sit with your hands on your knees. As you inhale, lift your chest and gently arch your back (Cow). As you exhale, round your spine and tuck your chin toward your chest (Cat). Move slowly with your breath.
Benefits: Improves spine mobility and reduces stiffness.
Seated figure four
Sit tall and cross your right ankle over your left knee, forming a “4” shape. Keep your foot flexed to protect your knee. Lean forward slightly if it feels comfortable. Repeat on the other side.
Benefits: Opens tight hips and glutes, helping ease lower-back discomfort.
Seated Eagle Arms
Sit upright and stretch your arms forward. Cross your left arm under your right, then bend your elbows and try to touch palms (or hands to shoulders if needed). Lift your elbows slightly and breathe. Switch sides.
Benefits: Stretches shoulders and upper back, improving posture.
Seated warrior II
Sit on the edge of the chair and turn your body to the left side. Extend your right leg behind you, keeping toes on the floor. Raise your arms in each direction until they are parallel to the floor and face forward. Repeat on the other side.
Benefits: Strengthens legs and core while opening the chest and hips.
Tips:
• Move slowly and breathe deeply.
• Never push into pain. Gentle stretching is the goal.
• Check with your doctor before starting a new exercise routine if you have medical concerns.
A few minutes of chair yoga each day can help you feel more flexible, balanced and calm. Try these poses regularly and enjoy a healthier, happier you.
Expand your yoga practice
Chair yoga is a great way to stay active and improve flexibility.
You can explore additional poses to further improve your strength, balance and confidence.
Learning terms like “asana” and “vinyasa” is easy and part of the fun.
Many movements can be adapted for any ability, so you can progress at your own pace while enjoying all the benefits yoga offers.
Learn more at genesishcs.org/expand-yoga.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
