Seated chair yoga exercises
Gentle chair yoga and seated exercises for seniors you can do from any sturdy chair — no floor work required.
Chair yoga app for seniors · iPhone, iPad & Android
Not ready yet? Try 6 easy poses below ↓
Free chair yoga for seniors. Move easier in minutes a day.
Short, gentle video routines you follow from any sturdy chair. No floor work and no experience needed: a calm voice guides every move.
- A personal plan built around your aches and goals
- Follow-along videos with voice guidance and timers
- Made for beginners and adults over 60
Free to download · iPhone, iPad & Android
On a computer? Scan with your phone camera to download.
Gentle, seated exercise for seniors is recommended by leading health organizations:
Why Chair Yoga Fit for chair yoga?
Short, gentle chair yoga and seated exercises designed with seniors in mind — safe, simple, and encouraging. A free chair yoga app you can follow along with at home.
Gentle yoga for beginners
Slow, beginner-friendly pacing built for older adults and anyone new to yoga. Easy to follow, easy on the joints.
Video-guided routines
Follow-along chair yoga videos with calm voice guidance and timers — like a senior yoga class at home.
Free on iPhone & Android
A free chair yoga app for seniors. Download and start your first routine in minutes on iPhone, iPad or Android.
Chair yoga routines for every day
Build a daily chair yoga habit with guided, follow-along video routines covering:
- Spinal mobility & posture
- Circulation & energy
- Flexibility & upper body
- Gentle balance
- Breathing & relaxation
- Daily morning wake-up
6 easy chair yoga poses for seniors
Try this gentle seated sequence on a sturdy chair without wheels. Sit tall, feet flat on the floor, and breathe slowly through each pose.
1. Seated Mountain
Sit toward the front of the chair, feet hip-width apart. Lengthen your spine, relax your shoulders, rest your hands on your thighs and take 5 slow breaths.
2. Seated Cat-Cow
Hands on knees. Inhale, lift your chest and gently arch your back; exhale, round your spine and drop your chin. Repeat 5–8 times.
3. Seated Side Stretch
Reach your right arm overhead and lean gently to the left, keeping both hips on the seat. Hold for 3 breaths, then switch sides.
4. Seated Spinal Twist
Place your left hand on your right knee and your right hand behind you on the seat. Turn gently to the right as you exhale. Hold for 3 breaths, then switch.
5. Seated Forward Fold
Exhale and hinge forward from your hips, letting your hands slide down your shins as far as is comfortable. Hold for 3 breaths, then roll up slowly.
6. Ankle Circles & Leg Lifts
Lift one foot slightly and circle the ankle 5 times each way, then straighten the leg and hold for 3 breaths. Switch legs.
Follow these poses as guided videos
Move slowly and stay within a pain-free range. If you have a health condition, recent surgery, or balance concerns, check with your doctor before starting a new exercise routine.
Get the free printable chair yoga chart →Try the free 28-day chair yoga challenge →
Chair yoga for seniors: FAQ
What is chair yoga?
Chair yoga is a gentle form of yoga practiced while seated on a chair, or using a chair for support. It makes yoga accessible for seniors and anyone with limited mobility, improving flexibility, strength, balance, and relaxation without getting down on the floor.
Is chair yoga good for seniors?
Yes. Chair yoga is low-impact and joint-friendly, so it is well suited to seniors. Regular practice can improve mobility, posture, balance, circulation, and mood, and it is safe for complete beginners.
Is Chair Yoga Fit free?
Yes — Chair Yoga Fit is free to download on iPhone, iPad and Android and includes free chair yoga routines for seniors so you can start practicing right away.
Do I need any experience or equipment?
No experience is needed and the only thing required is a sturdy chair. Every routine is beginner-friendly, gentle, and guided step by step.
How long are the chair yoga routines?
Routines are short, follow-along sessions of around 10 minutes, so it is easy to build a daily chair yoga habit that fits your schedule.
Is it suitable for beginners and people over 60?
Absolutely. Chair Yoga Fit is designed for seniors and adults over 60, with a slow pace, large clear visuals, and gentle video guidance for beginners.
Is Chair Yoga Fit available on Android?
Yes. Chair Yoga Fit is on Google Play for Android phones and tablets, and on the App Store for iPhone and iPad. It is free to download on both.
Start free chair yoga today
Download Chair Yoga Fit and begin your first gentle routine in minutes.