Move · Videos · Gentle & Seated · 14 min

Easy Chair Yoga for Older Adults

Easy Chair Yoga for Older Adults — video by Yogalates With Rashmi Play · 13:43

Video by Yogalates With Rashmi on YouTube · Open on YouTube

Rashmi and her two grandmothers show a simple seated routine for elderly beginners: neck and shoulder warm-ups, wrist and arm circles, side bends and twists, leg lifts, then a face massage and alternate-nostril breathing.

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

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Neck: look up as you breathe in and down as you breathe out, then side tilts and a gentle hand-assisted hold. 0:29
  2. Elbow circles with hands on shoulders, finger opening and closing, wrist circles, then alternating arm raises. 2:17
  3. Small arm circles out to the side, an overhead palms-up stretch, then a cross-body arm pull each side. 3:59
  4. Side bends, breathing out as you lean, then twists holding the chair to look behind you, each side. 5:28
  5. Feet: raise one leg and point and flex the toes, then the other leg. 6:47
  6. Leg lifts with the foot flexed, then small leg circles, keeping the knee as straight as you comfortably can. 7:24
  7. Raise and lower both legs together, then shake out the legs and hands. 8:32
  8. Face massage: forehead, eyebrows, temples, cheeks to chin, then a gentle pull on the ears. 9:31
  9. Alternate-nostril breathing with the eyes closed, then two long, slow breaths to finish. 10:50

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

Form cues from the coach

  • Sit with a straight back and breathe normally throughout
  • Hold the chair for the twists if you want extra support
  • Keep the knee as straight as you comfortably can on leg lifts

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveslooking up and down, side tilts with hand
  • Shoulders moveselbow rotations, arm circles, arm stretches
  • Wrists & hands moveswrist circles, finger opening and closing
  • Upper back movesseated twists, arm stretches
  • Lower back movesside bends and twists
  • Hips movesleg raises, both legs up and down
  • Knees movesseated leg kicks, small leg circles
  • Ankles & feet movespointing and flexing the feet

Easier option from the coach: Hold the chair for twists and side bends; one leg at a time

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 Yogalates With Rashmi; 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