Move · Videos · Yoga · 23 min

Chair Yoga for Seniors 65 and Up

Chair Yoga for Seniors 65 and Up — video by Yoga by Kierstie Payge Play · 22:43

Video by Yoga by Kierstie Payge on YouTube · Open on YouTube

A full-body chair yoga class for seniors 65 and up and anyone with limited mobility: breathing, ankles and legs, hip openers and twists, side stretches, shoulders, a short memory game, hands and neck, seated sun salutations and warriors, and a quiet closing.

  • 23 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Breathe in through the nose and out through the mouth, then heel lifts, toe lifts and leg extensions. 1:09
  2. Left leg: pull the knee up, cross the right ankle over it (or cross the ankles), then a cross-legged twist. 4:05
  3. Right leg: knee pulls, ankle over the knee to open the hip, three breaths, then the twist the other way. 5:59
  4. Legs wide for side stretches, reaching over each way, then forward bends over each straight leg. 7:32
  5. Seated cat-cow with the breath, shoulder rolls, then small arm circles forwards and back. 10:02
  6. Open and close each hand, a cross-body shoulder stretch, then a short arm-sequence memory game. 12:05
  7. Gentle finger pulls, fists and open hands, then neck rolls and ear-to-shoulder and chin stretches. 14:13
  8. Seated sun salutations: reach up, palms together, then fold down to the knees, shins or floor. 16:32
  9. Seated warrior 2, extended side angle and reverse warrior each side, with chair-pose arm reaches between. 17:58
  10. Closing: eyes closed, watch the breath, rub the hands warm and rest them on the heart. 20:23

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit tall with shoulders over hips and feet on the floor
  • Breathe in and out through the nose for the rest of the practice
  • If you can't cross the ankle over the knee, cross the ankles instead

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck rolls, ear to shoulder, chin to chest
  • Shoulders movesarm circles, shoulder stretches, side reaches
  • Wrists & hands movesfinger pulls, fists, open and close
  • Upper back movesspine rounding, twists, warrior reaches
  • Lower back movesseated twists, forward bends, sun salutations
  • Hips movesknee hugs, ankle-over-knee, wide-leg warrior
  • Knees movesleg extensions, knee hugs
  • Ankles & feet movesheel and toe raises, point and flex
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Forward bends stop wherever you reach: knee, shin or toe

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga by Kierstie Payge; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety