Energizing chair exercises for seniors recommended by a yoga therapist

In my work as a yoga therapist, I use chair-based yoga for anyone who doesn’t have the mobility for floor-based movement, and with anyone who is simply more comfortable moving from a chair.

My groups gain the benefits of mindful movement—stretching muscles, mobilizing joints and feeling calmer in their body—all from a seated position.

I mainly work with older adults living with Parkinson’s, other movement disorders and chronic health conditions, so the postures I use are gentle. But that doesn’t mean they can’t be energizing, and this is something that surprises my class every time.

They leave feeling more rested but uplifted too.

I encourage everyone to move within the range and capacity of their body—there’s no particular shape or position to achieve. It’s more about exploring the movement that’s accessible to you, helping you feel more invigorated.

Here’s a seated flow you can try wherever you are. All you need is a sturdy chair and enough space around you to raise 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 let your breath settle into a natural rhythm.
• Follow a few rounds of inhalation and exhalation.

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, with your palms up and your chest upright.
• Press your palms together overhead.
• 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 rotate your torso and head to the right.
• Inhale as you return to the center.
• Repeat on the other side, alternating sides 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 raise your right arm overhead.
• Exhale as you lower it back to your knee.
• Repeat with the other arm.
• Inhale as you raise both arms overhead, palms facing each other, and looking up at your hands if that’s comfortable.
• Exhale as you lower your hands back to your knees.
• Perform the double arm raise two more times to perform five reps in total.

5. Side bend

Reps: 3 each side

• Sit with your right arm raised overhead and your left arm extended down by your side.
• Inhale to prepare.
• Exhale as you bend to your left side.
• Inhale as you return to upright.
• Do all your reps on the left side, then swap sides.

Make it easier: If you need extra stability as you bend, hold the side of your chair for support rather than extending your 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, push your chest forward, raise your chin and look up.
• Exhale as you lower your head and chin, round your back and slide your hands back toward your knees.
• Move 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’s comfortable.
• Exhale as you fold your upper body forward over your legs, lowering your hands.
• Inhale as you raise your upper body and arms overhead.
• Exhale to lower your hands back to your knees.

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