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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.
Winter’s chill can lead to more sedentary days, but don’t let the cold freeze your wellness routine! Chair yoga is a gentle, effective way for older adults to maintain balance, flexibility, and mental clarity—without stepping outside. Let’s dive into how this adaptable practice can warm up your body and spirit during the colder months.
Why Chair Yoga?
Chair yoga offers an accessible approach to exercise, particularly for older adults or those with limited mobility. By adapting traditional yoga poses to a seated position, it delivers numerous benefits, including improved flexibility, reduced joint stiffness, and enhanced balance (National Council on Aging [NCOA], 2023). These benefits play a vital role in preventing falls and maintaining independence as we age.
In addition to physical perks, chair yoga can improve mental well-being. Yoga encourages mindfulness, reduces stress, and supports emotional resilience during the often isolating winter season (mmLearn.org, 2020). This combination of physical and mental benefits makes it a powerhouse activity for staying active indoors.
A Simple Chair Yoga for Winter Sequence
Keep warm and limber with this easy-to-follow short sequence:
Seated Cat-Cow Stretch: Sit tall on the edge of your chair. Inhale as you lengthen and extend your back and look forward high, feel the shoulder blades retract; exhale as you round your spine, tucking your chin, rounding the spine. Repeat 5-10 times to warm up your spine.
Seated Horse Pose: Sit on the edge of your chair, feet wide apart, knees bent. Place your hands on your thighs. Inhale as you lengthen your spine, and exhale as you lean slightly forward, keeping your back straight. Hold for 20-30 seconds to strengthen your thighs and open your hips.
Seated Extended Side Angle: Start in Seated Horse Pose. Place your right forearm on your right thigh and extend your left arm overhead, reaching to the right for a side stretch. Hold for 20-30 seconds, then switch sides.
These movements improve circulation, reduce stiffness, and encourage better posture, making them ideal for winter wellness (Yoga Journal, 2024).
Winter Wellness Benefits
The cold season often leads to inactivity, which can exacerbate joint stiffness and reduce overall mobility. Chair yoga counters these effects by engaging muscles, improving circulation, and supporting joint health (NCOA, 2023). It also provides an opportunity to focus on deep breathing and mindfulness, which can help combat seasonal stress and improve sleep (mmLearn.org, 2020).
Yoga Journal (2024) highlights that chair yoga can even aid in preventing age-related muscle loss, a key factor in maintaining strength and confidence in daily activities.
Make It a Habit
Consistency is key to reaping the benefits of chair yoga. Start with two to three sessions a week, and pair your practice with uplifting music or a cup of tea to make it a cozy part of your day. For easy access to expert-led Chair Yoga practices, the Young Heart Yoga App offers a range of classes tailored to active and older adults.
Learn more about Chair Yoga with the Young Heart Yoga App.
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
National Council on Aging (NCOA). (2023). Exercise programs for senior fitness. Retrieved from https://www.ncoa.org
mmLearn.org. (2020). Nine benefits of yoga for seniors. Retrieved from https://www.mmlearn.org
Yoga Journal. (2024). 5 Benefits of chair yoga (especially for older adults). Retrieved from https://www.yogajournal.com
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