Chair yoga for seniors: a full practice sitting down

Chair yoga is a full practice, not a watered-down one. Removing the floor removes the two things that stop people: getting down and getting back up.

Who it suits

• Anyone with knee or hip replacements, arthritis or balance concerns.
• People recovering from surgery or illness who want to move safely.
• Office workers who want practice without changing clothes.

A twenty-minute seated sequence

• Seated mountain — feet flat, sit bones even, three slow breaths.
• Seated cat-cow — ten rounds.
• Side bends — five each side, arm overhead.
• Seated twists — five each side, hand on the chair back.
• Seated figure-four — ankle on the opposite knee, lean forward gently, one minute a side.
• Ankle and wrist circles — ten each direction.
• Seated forward fold — hands to thighs and slide down, one minute.
• Extended exhale breathing — in for four, out for six, two minutes.

Standing additions, holding the chair

If standing is comfortable, hold the chair back for heel raises, gentle knee bends and a single-leg balance of ten seconds each side. Balance is a use-it-or-lose-it skill and responds quickly to practice.

Finding a class

Many studios and community centres run chair or gentle classes on weekday mornings, often at a reduced rate. Look for teachers who mention chair yoga, accessible yoga or seniors in their bio.