Yoga You Can Do From Your Chair

As we age, it becomes much more difficult to stay mobile and active. There are many exercises we feel we cannot do because of our restrictions.

Yoga is a form of exercise which focuses on strength, flexibility and breathing in means to improve physical and mental wellbeing.

Whilst typical yoga focuses on specific positions some of these can be adapted, for those with limited mobility, to be done from a seated position.

Here are some seated yoga positions.

  1. Cat-Cow in Chair


Tilt your pelvis back, emphasising your tail, your belly should round forward.

Then pull your shoulders back and look up towards the ceiling.


Tilt your pelvis back, tucking your tail under, rounding your spine.

Pull your navel in then curve your shoulders forward and look towards your belly.

Repeat those movements on each inhale and exhale for 5-10 breaths.

  1. Spinal Twist

Begin this exercise by sitting sideways on your chair.

Twist your torso towards the opposite side of the chair whilst holding on to the back of the chair.

Lengthen your spine on each inhale

Twist on each exhale

Repeat this action for 5 breaths on each side.

  1. Seated Mountain

Take a deep breath and sit up straight.


Lift your arms out to the sides and raise your hands up to meet above your head.

Lace your fingers together and keep your pointer fingers and thumbs out, pointing it the ceiling above your head.


Roll your shoulders down towards your back and pull your navel inwards and relax your arms down to your sides. 

These are 3 poses you can do, to begin with, but there are classes all over the country that offer yoga for the elderly or less mobile.

As well as classes, there are many other poses you can look at or you could watch tutorials on YouTube and follow lifestyle blogs that offer advice on yoga and health related topics.