What is Chair Yoga?

Chair yoga is a gentle form of yoga that can be done while seated in a chair or using a chair for support. It is particularly beneficial for seniors, as it improves flexibility, strength, and balance without the need to get on the floor. This practice accommodates various mobility levels, making it an accessible option for many older adults.

Benefits of Chair Yoga for Seniors

• Improves Flexibility: Regular practice helps maintain and enhance flexibility in joints and muscles.
• Enhances Strength: Building strength through resistance exercises can improve daily functioning.
• Promotes Relaxation: Chair yoga incorporates breathing techniques that reduce stress and promote relaxation.
• Supports Balance: Exercises that focus on balance can help prevent falls, a significant concern for seniors.
• Boosts Circulation: Gentle movements stimulate blood flow, improving overall cardiovascular health.

28-Day Chair Yoga Program Overview

This 28-day chair yoga program is designed for seniors looking to improve their overall health and well-being. Each week focuses on different themes and goals to keep the practice engaging and effective.

Program Structure:

• Week 1: Introduction to Chair Yoga Basics
• Week 2: Enhancing Flexibility
• Week 3: Building Strength
• Week 4: Balance and Relaxation Techniques

28-Day Chair Yoga Chart

Day	Focus	Exercises
1	Introduction	Seated Mountain Pose, Neck Rolls
2	Breath Awareness	Deep Breathing, Seated Side Stretch
3	Upper Body	Shoulder Shrugs, Arm Circles
4	Lower Body	Seated Leg Lifts, Ankle Rolls
5	Core Strength	Seated Torso Twist, Seated Cat-Cow
6	Balance	Seated Heel Raises, Toe Taps
7	Relaxation	Guided Meditation, Gentle Breathing
8	Flexibility	Seated Forward Bend, Side Stretch
9	Strength	Chair Push-Ups, Seated Leg Extensions
10	Core	Seated Bicycle Crunches, Side Bends
11	Balance	Seated Single Leg Raises, Arm/Leg Coordination
12	Relaxation	Progressive Muscle Relaxation, Visualization
13	Full Body	Chair Yoga Flow (Combination of Poses)
14	Flexibility	Seated Spinal Twist, Forward Fold
15	Strength	Seated Arm Raises, Thigh Strengtheners
16	Core	Chair Crunches, Side Lifts
17	Balance	Seated Heel-to-Toe Rocking
18	Relaxation	Gentle Breathing, Guided Imagery
19	Flexibility	Seated Side Bends, Neck Stretch
20	Strength	Chair Dips, Seated Leg Circles
21	Core	Seated Side Crunches
22	Balance	Seated Arm and Leg Coordination
23	Relaxation	Calm Breathing, Body Scan
24	Full Body	Chair Yoga Flow (Combination of Poses)
25	Flexibility	Seated Forward Bend, Hip Openers
26	Strength	Seated Tricep Extensions, Chair Squats
27	Balance	Seated Side Leg Lifts, Arm Balance
28	Relaxation	Mindfulness Meditation, Deep Breathing

Practical Tips for Practicing Chair Yoga

• Choose the Right Chair: Use a sturdy chair without arms for better mobility.
• Wear Comfortable Clothing: Opt for loose-fitting, breathable fabrics to allow for ease of movement.
• Stay Hydrated: Drink water before and after your practice to keep your body hydrated.
• Listen to Your Body: Only do what feels comfortable and avoid pushing into pain.
• Practice Regularly: Aim for consistency; daily practice yields the best results.