4 min read

Stay Balanced This Holiday Season with Gentle Chair Yoga

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

The holidays bring plenty of joy—but let’s face it, they can also bring stress, overindulgence, and a sense of overwhelm. For seniors looking to stay grounded and balanced during this busy season, chair yoga offers a simple and effective solution. Gentle chair yoga helps improve flexibility, balance, and overall well-being, all from the comfort of your seat.

Why Chair Yoga?

Chair yoga is a modified form of yoga designed to be accessible to everyone, including those who may have mobility challenges or prefer low-impact exercise. Using a sturdy chair for support, you can perform a variety of yoga poses that:

Enhance mobility and flexibility
Strengthen muscles
Promote relaxation and mindfulness

The best part? Chair yoga is gentle on the joints, providing slow, steady progress in building strength, enhancing flexibility, and improving balance over time. This makes it an ideal choice for those who want to stay active without overloading their bodies.

Benefits of Chair Yoga During the Holidays

Stress Management: Incorporating gentle movements and deep breathing can help manage holiday stress and keep you feeling calm.
Digestive Health: Gentle twists and stretches can support digestion, especially after those festive meals.
Improved Circulation: Chair yoga gets your blood flowing, reducing stiffness and improving energy levels.
Mindful Moments: Taking time for yourself, even for just 10 minutes, can help you stay present and enjoy the holiday season.

Chair yoga is a valuable practice supported by research. It enhances flexibility and reduces stress, as evidenced in studies such as those by Spiewak et al. (2017) and Cramer et al. (2013).

Gentle Chair Yoga Poses to Try

Here are a few beginner-friendly chair yoga poses to help you stay balanced and calm during the holidays. You’ll need a sturdy chair with no wheels, placed on a non-slip surface.

1. Seated Cat-Cow Stretch

How to Do It: Sit tall with both feet flat on the floor. On an inhale, arch your back slightly, lifting and widening your chest and looking in the forward high direction (Cow Pose). On the exhale, round your back, tucking your chin towards your chest, pull your navel toward your spine (Cat Pose). Repeat for 5-8 breaths.
Benefits: Loosens the spine, improves posture, and encourages mindful breathing.

2. Seated Twist

How to Do It: Sit tall with your feet flat on the floor. Place your right hand on the back corner of the chair seat and your left hand on your right thigh. Gently twist your torso to the right, looking over your shoulder. Hold for 3-5 breaths, then repeat on the other side.
Benefits: Promotes spinal flexibility and aids digestion.

3. Modified Downward Facing Dog

How to Do It: Sit at the front edge of the chair with your legs extended straight in front of you and your ankles flexed, toes towards the nose. Place your hands on your thighs or hold the sides of the chair. With a long, straight spine, tilt forward from your hips, keeping your chest open and your head in line with your spine. Hold for 3-5 breaths and slowly return to an upright position.
Benefits: Stretches the hamstrings, calves, and spine while promoting improved posture and balance.

4. Seated Side Stretch

How to Do It: Sit tall with your feet flat on the floor. Place your right hand on the seat of the chair or slide it down the front chair leg and extend your left arm overhead, leaning gently to the right. Hold for 3-5 breaths, then switch sides.
Benefits: Opens the side body and improves flexibility.

5. Seated Shoulder Rolls

How to Do It: Sit tall and let your arms hang at your sides. Roll your shoulders forward and up, then back and down in a circular motion. Emphasis the back space bringing the shoulder blades toward the spine. Repeat for 8-10 rolls, then reverse the direction.
Benefits: Releases tension in the shoulders and improves circulation.

Tips for a Safe and Enjoyable Practice

Set the Mood: Play soft holiday music or light a candle to create a relaxing atmosphere.
Take Your Time: Move slowly and listen to your body, avoiding any movements that cause discomfort.
Breathe Deeply: Focus on deep, even breaths to enhance the calming effects of your practice.

Bring Chair Yoga into Your Daily Routine

Adding chair yoga to your day doesn’t have to take much time. Even a quick 10-minute session can leave you feeling more centered, energized, and ready to embrace the holiday cheer.

Ready to start? The Young Heart Yoga App offers guided, gentle chair yoga sessions designed specifically for seniors. With easy-to-follow instructions and modifications, it’s the perfect way to stay active and balanced this holiday season.

Learn more about Chair Yoga with Young Heart Yoga.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

References

Brown, L. J. (2021). Yoga for Healthy Aging: A Guide to Lifelong Well-Being. Shambhala Publications.
Spiewak, C., Steffen, S., Hicks, B., Little, K., & Pickett, K. (2017). "A Systematic Review of the Outcomes of Therapeutic Yoga With Older Adults," American Journal of Occupational Therapy, 71(4_Supplement_1). https://doi.org/10.5014/ajot.2017.71S1-PO5035
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). "Yoga for Depression: A Systematic Review and Meta-Analysis," Depression and Anxiety, 30(11), 1068-1083. https://doi.org/10.1002/da.22166