Chair yoga moves for seniors that can boost energy, according to a yoga therapist

Chair yoga can be gentle and easy to access, but it can also leave you feeling refreshed—here is a seated routine I use in class

As a yoga therapist, I often turn to chair-based yoga for people who cannot comfortably do floor-based movement, as well as for those who simply prefer to practice from a chair.

For the groups I work with, it offers the benefits of mindful movement: loosening muscles, opening up joints and creating a calmer sense of the body, all while seated.

Much of my work is with older adults living with Parkinson’s, other movement disorders and long-term health conditions, so the movements I choose are gentle. Even so, they can still be energizing, which always surprises my classes.

People usually finish feeling both more rested and more uplifted.

I encourage everyone to work within their own range and ability. There is no need to aim for any particular shape or pose; the focus is on finding movement that feels available to you and helps you feel more alive.

You can try the seated sequence below wherever you are. All you need is a sturdy chair and enough room around you to lift your arms comfortably.

1. Ground and settle

Time: 1min

• Sit in a chair with your feet flat on the floor, your chest upright, and your shoulders back and down.
• Rest your hands on your lap and place your buttocks toward the back of the chair for support.
• Notice your body and allow your breath to find a natural rhythm.
• Take a few rounds of inhaling and exhaling.

2. Arm arc into prayer

Reps: 3-5

• Sit with your arms extended down by your sides, palms facing forward.
• Inhale as you sweep your arms overhead, palms turning upward and chest staying tall.
• Bring your palms together above your head.
• Exhale as you lower your hands to your chest.

3. Twist

Reps: 3 each side

• Sit with your palms pressed together in front of your chest.
• Inhale to prepare.
• Exhale as you turn your torso and head to the right.
• Inhale as you come back to center.
• Repeat on the other side, alternating with each rep.

4. Single to double arm raise

Reps: 5

• Sit with your hands resting on your knees, palms facing down.
• Inhale as you lift your right arm overhead.
• Exhale as you return it to your knee.
• Repeat with the other arm.
• Inhale as you raise both arms overhead, palms facing each other, and look up at your hands if that feels comfortable.
• Exhale as you lower your hands back to your knees.
• Repeat the double arm raise two more times to complete five reps in total.

5. Side bend

Reps: 3 each side

• Sit with your right arm lifted overhead and your left arm reaching down by your side.
• Inhale to prepare.
• Exhale as you bend toward your left side.
• Inhale as you return to an upright position.
• Complete all reps on one side, then switch.

Make it easier: If you need more stability while bending, hold the side of your chair for support instead of reaching the lower arm down.

6. Cat-cow

Reps: 3-5

• Sit with your hands resting on your knees, palms facing down.
• Inhale as you slide your hands and elbows toward your hips, press your chest forward, lift your chin and look up.
• Exhale as you drop your head and chin, round your back and slide your hands back toward your knees.
• Move back and forth between these two positions.

7. Forward fold

Reps: 3-5

• Sit with your hands resting on your knees, palms facing down.
• Inhale as you raise your arms overhead, palms facing forward. Look up at your hands if that feels comfortable.
• Exhale as you fold your upper body forward over your legs, lowering your hands.
• Inhale as you lift your upper body and arms overhead.
• Exhale as you bring your hands back to your knees.

Make it easier: If you want extra support, keep your hands on your knees as you fold forward.