Chair yoga for seniors

A gentle, seated way to stretch and move. Here is what chair yoga is, how to stay safe, and a simple 10-minute routine you can try today.

Checked 21 October 2026 · By The Yoga Blog editors

What is chair yoga?

Chair yoga is gentle yoga done sitting on a chair, or standing while holding the chair for support. The poses, breathing and slow movement come from ordinary yoga, but the chair takes away the need to get down to, or up from, the floor. That makes it a popular choice for older adults, people with limited balance or mobility, and anyone stuck at a desk.

Before you start: safety first

• Use a solid, stable chair without wheels, on a non-slip floor. A chair without arms gives you more room to move.
• Sit near the front of the seat with your feet flat on the floor and your knees bent at about a right angle.
• Move slowly, breathe normally and stay well inside what feels comfortable. Stop if anything hurts or you feel dizzy.
• If you have a health condition, have had recent surgery or a joint replacement, have osteoporosis or back problems, or are not sure an exercise suits you, ask your doctor or a health professional involved in your care first. They can tell you which bends and twists are safe for you.

A simple 10-minute chair yoga routine

Do each move slowly, breathing in and out through your nose if that is comfortable. These moves are based on the NHS sitting exercises, with yoga-style breathing added.

1. Seated mountain (1 minute). Sit tall, shoulders relaxed and down, hands resting on your thighs. Breathe slowly and notice your feet on the floor.
2. Chest opener (5 times). Draw your shoulders back and down, stretch your arms out to the sides and gently lift your chest. Hold for a few breaths, then relax.
3. Seated cat and cow (5 rounds). Hands on your knees. As you breathe in, gently lift your chest and look slightly up; as you breathe out, round your back a little and let your chin drop. Keep the movement small.
4. Gentle seated twist (3-5 each side). Cross your arms and rest your hands on your shoulders. Keeping your hips facing forward, turn your upper body slowly to one side, hold for a breath or two, come back to centre and turn the other way.
5. Hip marching (5 each leg). Hold the sides of the chair. Lift one bent knee as far as is comfortable, lower it with control, then swap legs.
6. Ankle point and flex (5 each foot). Hold the chair, straighten one leg with the foot just off the floor, point your toes away, then pull them back towards you.
7. Neck turns (3 each side). Sit tall and look ahead. Slowly turn your head towards one shoulder, pause, come back to the middle and turn the other way. Never force the movement.
8. Rest (1-2 minutes). Close your eyes or soften your gaze, hands on your lap, and simply breathe.

How often should you do chair yoga?

A little, often, works best. The NHS suggests doing its sitting exercises at least twice a week and building up slowly. Many people like a short session every day, for example in the morning or after sitting for a long time.

Using the chair for standing poses

Once seated moves feel easy, some classes add standing poses with one hand on the chair back for balance, such as a supported tree pose or a gentle warrior pose. Only try these if you feel steady on your feet, and keep the chair right beside you. Our types of yoga guide compares chair yoga with other gentle styles such as restorative yoga.

Who is chair yoga for?

Chair yoga suits older adults, beginners, people who find the floor difficult, and office workers who want to move during the day. It is not a treatment for any illness. Health bodies such as the US National Center for Complementary and Integrative Health note that yoga is generally safe when practised carefully, but that people with health conditions should talk to their provider first.

Frequently asked questions