What is Chair Yoga?

Chair yoga is a gentle form of yoga that can be done while seated or using a chair for support. It is specifically designed for seniors and individuals with mobility issues, making it an excellent option for those looking to improve flexibility, strength, and relaxation without the need for extensive physical exertion.

Benefits of Chair Yoga for Seniors

• Improves Flexibility: Regular practice helps maintain and improve flexibility in joints and muscles.
• Enhances Strength: Strength-building poses can be adapted for seniors, focusing on muscle retention and balance.
• Promotes Relaxation: Chair yoga encourages mindfulness and relaxation, reducing stress and anxiety levels.
• Supports Joint Health: Gentle movements can alleviate stiffness and pain in joints.
• Increases Circulation: Improved blood flow can enhance overall health and well-being.
• Boosts Mood: The combination of movement and breath work can lead to a more positive outlook.

28 Day Chair Yoga Program Overview

The following is a structured 28-day chair yoga program tailored for seniors. Each day features specific poses and activities designed to enhance mobility, strength, and relaxation. The program is flexible, allowing participants to adjust the intensity based on their personal comfort levels.

Day	Focus Area	Key Poses	Duration
1	Breathing	Seated Breathing	10 mins
2	Neck and Shoulders	Neck Rolls, Shoulder Shrugs	15 mins
3	Upper Body	Seated Side Stretch	15 mins
4	Core Strength	Chair Pose	20 mins
5	Flexibility	Seated Forward Bend	15 mins
6	Legs	Seated Leg Lifts	15 mins
7	Balance	Chair Warrior I	20 mins
8	Back Strength	Seated Cat-Cow	15 mins
9	Hip Openers	Seated Figure Four Stretch	15 mins
10	Breath Awareness	Deep Breathing	10 mins
11	Core Strength	Seated Twist	20 mins
12	Flexibility	Seated Side Bend	15 mins
13	Legs	Seated Marching	15 mins
14	Balance	Chair Tree Pose	20 mins
15	Back Strength	Seated Backbend	15 mins
16	Hip Openers	Seated Butterfly Stretch	15 mins
17	Breath Awareness	Alternate Nostril Breathing	10 mins
18	Core Strength	Seated Knee Tucks	20 mins
19	Flexibility	Seated Hamstring Stretch	15 mins
20	Legs	Seated Heel Raise	15 mins
21	Balance	Chair Warrior II	20 mins
22	Back Strength	Seated Forward Fold	15 mins
23	Hip Openers	Seated Leg Cross	15 mins
24	Breath Awareness	Mindful Breathing	10 mins
25	Core Strength	Seated Side Crunches	20 mins
26	Flexibility	Seated Spinal Twist	15 mins
27	Legs	Seated Calf Stretch	15 mins
28	Final Review	All Poses Review	30 mins

Practical Tips for Practicing Chair Yoga

• Choose the Right Chair: Use a sturdy chair without arms to allow for full range of motion.
• Wear Comfortable Clothing: Opt for loose-fitting clothes that allow for easy movement.
• Stay Hydrated: Drink water before and after your yoga session to stay hydrated.
• Listen to Your Body: Modify poses as needed and