{"id":80391,"date":"2025-08-04T14:18:06","date_gmt":"2025-08-04T14:18:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80391"},"modified":"2025-08-09T11:29:28","modified_gmt":"2025-08-09T11:29:28","slug":"list-of-chair-yoga-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/","title":{"rendered":"List of Chair Yoga Exercises for Every Senior and Beginner"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#What_Is_a_List_of_Chair_Yoga_Exercises\" >What Is a List of Chair Yoga Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Do_Chair_Yoga_Exercises_Really_Work\" >Do Chair Yoga Exercises Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Can_You_Get_a_Toned_Body_with_Chair_Yoga\" >Can You Get a Toned Body with Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Is_20_Minutes_of_Yoga_a_Day_Enough\" >Is 20 Minutes of Yoga a Day Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#How_Many_Times_a_Week_Should_You_Do_Chair_Yoga\" >How Many Times a Week Should You Do Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#What_Happens_If_You_Do_Yoga_Every_Day_for_a_Month\" >What Happens If You Do Yoga Every Day for a Month?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Is_chair_yoga_difficult\" >Is chair yoga difficult?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Does_chair_yoga_count_as_exercise\" >Does chair yoga count as exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Can_chair_yoga_reduce_belly_fat\" >Can chair yoga reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#Is_it_OK_to_do_chair_yoga_every_day\" >Is it OK to do chair yoga every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Seniors and people with mobility issues often have a more challenging time working out due to barriers such as age-related physical changes, environmental barriers, physical limitations, and psychosocial factors such as a fear of falling.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of these factors can then lead to a sedentary lifestyle which the <\/span><i><span style=\"font-weight: 400;\">World Health Organisation <\/span><\/i><span style=\"font-weight: 400;\">warns increases the risk of chronic illnesses such as diabetes, obesity, and cardiovascular diseases, in addition to some types of cancer, high blood pressure, depression, anxiety, and much more (<\/span><a href=\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair yoga, a modified version of traditional yoga done while seated on or standing by a chair, can help increase physical activity in these demographics, which improves their mobility and functional fitness and can vastly improve their quality of life (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds like something you want to try or introduce to a senior or disabled person in your life, read on to get a list of chair yoga exercises to try today.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_List_of_Chair_Yoga_Exercises\"><\/span><b>What Is a List of Chair Yoga Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A list of chair yoga exercises includes <a href=\"https:\/\/betterme.world\/articles\/easy-chair-yoga-poses\/\">easy chair yoga exercises<\/a> that can be done by anyone, regardless of their age, physical ability, or fitness level. These exercises are modified from traditional yoga poses and are more low-impact than regular yoga. Please note that despite the modification, the exercises still carry most of the same benefits that you would experience with traditional yoga (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79813\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-1024x640.png\" alt=\"list of chair yoga exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What Chair Yoga Exercises Are Suitable for Beginners?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here are some<a href=\"https:\/\/betterme.world\/articles\/chair-yoga-positions-for-seniors\/\"> chair yoga positions<\/a> every beginner can try today to slowly increase their daily physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, chair yoga exercises can be done while seated or standing. In this list of chair exercises for beginners, we\u2019ll only be mentioning seated poses as they are accessible to a larger population, regardless of their age or physical ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note, for the best experience with these exercises, use a stable chair without wheels or armrests. Wheels can interfere with stability and armrests will make it difficult for you to move through some poses. A kitchen chair or a foldable metal chair are great options.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Seated Mountain Pose\/Seated Tadasana<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on your chair, ensuring that your feet are firmly planted on the ground &#8211; keep a 90-degree angle with both knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take note of your posture and adjust as necessary to ensure you\u2019re sitting tall with your spine straight, shoulders relaxed, and core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, slowly lift your arms as high as they can go to stretch your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands up and slowly lift your feet to your tippy toes, stretching your feet and calves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on controlling your breathing for up to 30 seconds before slowly lowering your arms to either side of your body and feet to the ground.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you find it difficult to lift your arms and\/or feet, simply place your hands on your thighs and your feet firmly on the ground. Make sure to engage your core and hold an upright sitting position for up to 30 seconds.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Neck Stretch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall on your chair with your feet placed shoulder-width apart, each hand placed on each knee and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly tilt your head to the right, bringing your right ear to your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you tilt your head, lift your left hand off your knee and extend your left arm to the floor. This should help you feel a stretch in your neck and upper back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretched position for up to 30 seconds, then slowly lower your hand and lift your head to come back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch and repeat the same movement on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this alternating movement 3 to 5 times for a good stretch.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Seated Eagle Arms<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While seated upright, cross your right leg over your left leg and if you can, wrap your right foot around the left calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms out to either side until they are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your arms together in front of your chest, crossing your left arm over the right one. Make sure your palms are touching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your elbows while keeping your shoulders sliding down your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for up to 30 seconds, then repeat with your left arm over the right.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Seated Pigeon Pose<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to beginner chair yoga poses for hip flexibility, the pigeon pose is one of the best. Please note that the seated pigeon pose is not only beneficial for seniors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research and experts at <\/span><i><span style=\"font-weight: 400;\">Yale Medicine,<\/span><\/i><span style=\"font-weight: 400;\"> prolonged sitting can lead to musculoskeletal pain, particularly in the spine and lower back, decreased hip flexibility\/extension, an increased risk of deep vein thrombosis (DVT), which can be life-threatening if left unchecked, and much more (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2468781220305877\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.yalemedicine.org\/news\/sitting-health-risks\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The seated pigeon pose is one of the many <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-positions\/\">chair yoga positions<\/a> that can help open up and stretch your hips which may help reduce the above-mentioned risks. Here\u2019s how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on your chair, sitting close to the edge rather than at the back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your right leg and place your ankle on your left thigh, just above the left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you feel a stretch without bending your torso forward toward your thighs, remain in this position and take a few breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you don\u2019t feel the stretch, hold onto the seat of the chair and breathe in to lengthen your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, engage your core and slowly bend\/fold forward at the hips. Go as low as you can.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that some people can fold easily until part of their torso rests comfortably on their bent leg. Others can only bend halfway. Stop wherever you feel most comfortable.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretched position for approximately 10 slow breaths or about 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly sit back up and lift your ankle off your thigh, allowing your right leg to return to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the entire process with your left leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ensure you keep the spine long and fold forward as far as your body will allow. Stop if you feel any pain. A little discomfort from the stretch is fine, but sharp pain should be avoided as much as possible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79791\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active-1024x567.png\" alt=\"list of chair yoga exercises\" width=\"770\" height=\"426\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active-1024x567.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active-300x166.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active-768x425.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active.png 1109w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Seated Head-to-Knee Forward Fold<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For this pose, in addition to the chair, you\u2019ll need some yoga blocks (or a sturdy box) and a strap or towel.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your yoga blocks or box in front of your seat. Extend your leg to make sure the box\/blocks are placed at a distance where you can comfortably rest your foot on them with your leg extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg and place it on the box\/blocks. You can then leave your left leg on the ground.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that if you\u2019re comfortable and flexible enough, bend your left leg and lift it, bringing your foot to rest on the seat of the chair. Lower this knee out to the side so you\u2019re in external hip rotation. Once you rotate your hip externally, the sole of your right foot should rest against your left inner thigh. You may place a block or rolled-up towel under this knee if it starts to hurt.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your yoga strap or towel, place it around the sole of your right foot, and hold it with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall and on an exhale, brace your core, and bend forward toward your outstretched right leg. Bend as far as you comfortably can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep breathing, keep your back straight, and gaze forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for up to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, sit back up and bring your right leg off the box\/blocks and back to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, breathe, and rest for a few minutes before stretching your left leg and repeating the whole process.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Seated Spinal Twists<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit sideways on your chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, reach back with your right hand and push against the back of the chair while your left palm touches the outside of your right knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for about 30 seconds. Remember to keep breathing and keep your core engaged throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the center position, then rotate to the other side. This time, the back of the chair should be on your left side as you repeat the entire process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist like this 5-10 times on each side. You can alternate sides as described above or do 5-10 twists on one side before switching to the other side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These simple 6 exercises are good for any beginner to get started on their chair yoga journey. If you want more exercises, make sure to check out this article on <\/span><b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-sequences\/\">chair yoga sequences<\/a>.<\/b><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10-minute-chair-yoga\/\">10-Minute Chair Yoga Flow for Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Chair_Yoga_Exercises_Really_Work\"><\/span><b>Do Chair Yoga Exercises Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they do. The fact that these exercises are low-impact and modified from traditional yoga to make them easier and more accessible doesn\u2019t mean they\u2019re less effective. Studies over the years have shown that chair yoga can help:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve functional fitness,<\/b><span style=\"font-weight: 400;\"> which allows you to engage in everyday activities and actions such as walking, lifting things, bending over, and sitting down easily (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve brain health<\/b><span style=\"font-weight: 400;\"> &#8211; A study done on older adults with dementia found that engaging in this exercise for 1 hour a day, twice a week for 8 weeks helped seniors increase their memory retention by 70% and their adherence by 87.5% (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388122000858\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Balance<\/b><span style=\"font-weight: 400;\"> &#8211; A loss of balance is something that afflicts many older adults. According to research, this loss in balance can be due to multiple causes such as loss of sensory elements, e.g. inner ear problems, the ability to integrate information and issue motor commands, alcohol intake, medication, loss of musculoskeletal function, and chronic conditions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10499055\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/falls-and-falls-prevention\/older-adults-and-balance-problems\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Studies have shown that chair yoga can improve balance, which reduces the risk of falls, injury, and fractures (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3410195\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve muscle strength<\/b><span style=\"font-weight: 400;\"> &#8211; Many factors can lead older adults and people with disabilities to lose their muscle strength. While weight training is often seen as the best option for muscle strength, chair yoga can also help. One study done on older female adults who led sedentary lifestyles showed that the workout helped significantly increase their handgrip strength, upper-limb muscle strength, and lower-limb muscle strength (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79812\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2-1024x640.png\" alt=\"list of chair yoga exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chair-yoga-equipment-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_a_Toned_Body_with_Chair_Yoga\"><\/span><b>Can You Get a Toned Body with Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s unlikely that chair yoga alone will help you get a toned body. Based on the section above, it\u2019s obvious that this particular workout has some incredible benefits. However, at the end of the day, it\u2019s a very low-impact workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle toning requires more than low-impact workouts. For the best results, you should engage in strength training exercises that promote progressive overload (using your body weight, gym machinery, or free weights), consume a nutrient-dense diet with an adequate amount of protein, and do cardio to help with your overall daily caloric expenditure and ultimately fat loss. Chair yoga can be used as an active recovery workout on a rest day, but not as the main workout for muscle tone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a list of chair yoga exercises for weight loss, you\u2019re doing things wrong. There is no shortcut to healthy and sustainable weight loss. Chair yoga exercises will help with muscle recovery and increased flexibility and balance, but not with weight loss. The calorie burn from this low-impact form of exercise is not nearly enough for results.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Yoga_a_Day_Enough\"><\/span><b>Is 20 Minutes of Yoga a Day Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on your goals, yes, it can absolutely be enough, especially for beginners and people who lead sedentary lifestyles. 20 minutes of this exercise three to five days a week will help increase the amount of physical activity you do in a day and you will reap the benefits of yoga such as better sleep, increased flexibility, better stress management, and the management of anxiety and depressive symptoms (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bpsmedicine.biomedcentral.com\/articles\/10.1186\/s13030-023-00276-3\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_You_Do_Chair_Yoga\"><\/span><b>How Many Times a Week Should You Do Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do chair yoga as many times as you wish due to it being low-impact. However, it\u2019s recommended that you rest for 24 to 48 hours a week between strenuous workouts. Failure to do this can lead to overtraining (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), even if you\u2019re doing low-impact exercises. Elderly people can do <a href=\"https:\/\/betterme.world\/articles\/easy-chair-yoga-poses\/\">easy chair yoga poses<\/a> from as little as twice a week to five days a week &#8211; it all depends on their health and fitness levels.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-instructions\/\">Chair Yoga Instructions: A Complete Guide To Enhanced Health And Wellness<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Do_Yoga_Every_Day_for_a_Month\"><\/span><b>What Happens If You Do Yoga Every Day for a Month?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrary to popular opinion, doing yoga every day for a month or any other extended period won\u2019t make you very flexible or toned or any other benefit you might see thrown around on the internet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, engaging in this exercise (or any other workout) for a month without rest will lead to overtraining (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Symptoms of this syndrome can appear as decreased performance, reduced immunity, sleep disturbances, unpredictable mood swings, unexplained fatigue, and increased injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68938\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-1024x640.png\" alt=\"list of chair yoga exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chair_yoga_difficult\"><\/span><strong>Is chair yoga difficult?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. By design, it\u2019s an easier form of yoga. It is modified from regular yoga, which makes it easier for all people to engage in it, regardless of their age, fitness level, or physical limitations.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_chair_yoga_count_as_exercise\"><\/span><strong>Does chair yoga count as exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it does. It may not be as high-impact as cardio or weight lifting, but all low-impact workouts still count as exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_chair_yoga_reduce_belly_fat\"><\/span><strong>Can chair yoga reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not directly. Chair yoga by itself won\u2019t lead to belly fat loss. However, chair yoga combined with a healthy <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan-2\/\">calorie-deficit diet<\/a>, strength training, and cardio exercises can result in reduced belly fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_chair_yoga_every_day\"><\/span><strong>Is it OK to do chair yoga every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it isn\u2019t. As previously mentioned, engaging in any workout every day without enough rest will lead to overtraining syndrome, which will affect your physical health, strength, and mental health (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=List_Of_Chair_Yoga_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We hope that this list of chair yoga exercises will help kick-start your low-impact exercise routine. Remember that regardless of workout routine, consistency pays. As long as you remain dedicated to your routine and remember to rest enough to ensure muscle recovery, you\u2019ll see positive results in no time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Seniors and people with mobility issues often have a more challenging time working out due to barriers such as age-related physical changes, environmental barriers, physical limitations, and psychosocial factors such as a fear of falling. All of these factors can then lead to a sedentary lifestyle which the World Health Organisation warns increases the risk [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-80391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>List of Chair Yoga Exercises for Every Senior and Beginner - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for \u2605 LIST OF CHAIR YOGA EXERCISES \u27a4 for seniors? Check out this article for some simple exercises and more details about this low-impact workout.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"List of Chair Yoga Exercises for Every Senior and Beginner\" \/>\n<meta property=\"og:description\" content=\"Are you looking for \u2605 LIST OF CHAIR YOGA EXERCISES \u27a4 for seniors? Check out this article for some simple exercises and more details about this low-impact workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-09T11:29:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Chair-Yoga-Women-Banner-3-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"List of Chair Yoga Exercises for Every Senior and Beginner\",\"dateModified\":\"2025-08-09T11:29:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/\"},\"wordCount\":2367,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Chair-Yoga-Women-Banner-3.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Seniors and people with mobility issues often have a more challenging time working out due to barriers such as age-related physical changes, environmental barriers, physical limitations, and psychosocial factors such as a fear of falling.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">All of these factors can then lead to a sedentary lifestyle which the <\/span><i><span style=\\\"font-weight: 400;\\\">World Health Organisation <\/span><\/i><span style=\\\"font-weight: 400;\\\">warns increases the risk of chronic illnesses such as diabetes, obesity, and cardiovascular diseases, in addition to some types of cancer, high blood pressure, depression, anxiety, and much more (<\/span><a href=\\\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Chair yoga, a modified version of traditional yoga done while seated on or standing by a chair, can help increase physical activity in these demographics, which improves their mobility and functional fitness and can vastly improve their quality of life (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10094373\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If this sounds like something you want to try or introduce to a senior or disabled person in your life, read on to get a list of chair yoga exercises to try today.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a List of Chair Yoga Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A list of chair yoga exercises includes <a href=\\\"https:\/\/betterme.world\/art ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/list-of-chair-yoga-exercises\/\",\"name\":\"List of Chair Yoga Exercises for Every Senior and Beginner - 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