Move · Videos · Dance · 22 min

Easy Seated Dance for Senior Citizens with Rashmi

Easy Seated Dance for Senior Citizens with Rashmi — video by Yogalates With Rashmi Play · 21:46

Video by Yogalates With Rashmi on YouTube · Open on YouTube

A short seated dance for senior citizens, taught part by part and then danced to music: head and neck warm-up, shoulder and hand patterns, seated leg kicks and a cross-step-back, bending to touch the floor, then the full sequence. Rashmi's grandmother joins in.

  • 22 min
  • Beginner
  • Low impact (no jumping)
  • chair
  • Chair dance

Good forHealthy ageingDancing for fun

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Step by step 7

Tap a time to watch that step in the video.

  1. Head and neck: lift the head as you breathe in and lower it as you breathe out, then tilt side to side. 0:45
  2. Cross the right hand to the left and down, then up and down; then bounce the shoulders up and down. 1:28
  3. Hands up and down on one side, then the other, turning your head to watch them; then follow a pointing finger. 3:20
  4. Legs: lift both legs up and down four times, then cross, step back and together with each foot. 6:05
  5. Bend to touch the floor and clap twice, raise the arms and lower them slowly, then namaste hands side to side. 9:12
  6. Roll the fists up and down, repeat the hand and finger steps, then clap overhead and finish in namaste. 13:16
  7. The full sequence to music from start to finish, sitting with your back straight. 18:07

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

Form cues from the coach

  • Sit on any comfortable chair with your feet on the floor
  • Lift your head as you breathe in and lower it as you breathe out
  • Turn your head to follow your hands and fingers as they move

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead up-down and tilts, looking at hands
  • Shoulders movesshrugs, hands up, arm patterns
  • Wrists & hands movesfinger pointing, fist rolls, hand patterns
  • Lower back movesbending down to touch the floor
  • Hips movesseated leg kicks, cross-step-back
  • Knees movesseated leg kicks
  • 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: Fully seated; stop and carry on tomorrow if tired; any comfortable chair

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