April 7, 2020
Chair Yoga – Yoga For Seniors | Yoga With Adriene

Chair Yoga – Yoga For Seniors | Yoga With Adriene


– Hi everyone and
welcome to Yoga with Adriene. I’m Adriene and today we have an awesome chair
yoga sequence for you. So you’re gonna need a chair and preferably one with no arms. Hop into something
comfy and let’s get started. (upbeat music) Alright, my friends, thank you
for choosing this practice. Let’s begin. Sit up nice and tall. You wanna get to where your feet are firmly planted on the floor so your whole
foot’s on the ground. And if that’s not
happening for you, then you can bring some
pillows or some blankets, or just find
something, get creative, to bring the
earth up to your feet. So you can pause
the video and do that. And then if you’re
leaning back in your chair, go ahead and sit up tall. We’ll start to just
slowly activate the muscles that help us find
length up through the spine. So inhale,
lengthen through the crown. Imagine a little
marionette string just pulling you
up from the crown. And let your
hands just rest gently wherever is natural,
on the knees, on the thighs. Then inhale deeply
as you lift your heart, and then exhale,
relax your shoulders down your back body. So you’re just
bringing more awareness and more integrity into the body but specifically to this
line of the spine, right, this plumb line,
this center channel. There is all of
these meridians of energy, or in yoga we
call them the nadis. Not naughty but nadi. And they run
through the spine, right. Sometimes we refer to
the major points as chakras. But whatever you wanna rock in your mind and in your body, we’re just gonna
take some time to breathe, to slow it down and
find mobility in a way that’s soft and gentle but also really
supportive and beneficial. So, when you are ready, we’ll start with
the soles of the feet. Lift the toes,
press all four corners of the feet down,
then lower the toes. Lift the toes and lower the toes. Lift the toes and lower the toes. And one more time lift the toes. Spread the toes
and release, great. Lift the heels one at a time, then feel that tone,
that engagement of the quad. Lift the heels, keep
lifting, lifting, lifting. Lift your heart. Open your mind
to a new experience. And then lower the heels. Here we go. Inhale, lift the heels. Exhale, lower. Good, inhale, lift the heels. Sit up nice and tall,
and exhale, lower. Inhale, lift the heels. And exhale, lower. One more time. Inhale, lift the heels. And exhale, lower. Awesome! Inhale, extend right leg
out just as much as you can, so you don’t take
on the full extension unless it goes
there, then great. But just bring it
up as much as you can. We’re engaging our muscles here so draw the
navel in and up a bit. And then you’re just
gonna spread the toes here, flex the foot and
then point the foot. Flex and point. It’s all connected,
one moving part. Flex and point. Flex and point. Two more times. Flex and point. Flex, sit up nice
and tall, and point. And now here we go,
rotating big circles here as you bring it down
one way, and then the other. Cool! Other side. Extend the left leg out. So find your extension today. Engage muscles of the core to support the back,
sit up nice and tall. Here we go. Flex and point. Flex and point. Flex and point. Flex and point. One more time. Flex and point. And then rotating
circles as you bring it down. Rotate the ankle one
way and then the other. And then your foot
comes down to the ground. Awesome! Okay, here we go. Interlace the fingertips. You’re gonna grab the right knee and slowly squeeze and lift. So imagine that femur bone. We’re kind of
squeezing everything in, you can use the
chair to ground down and then lift up here,
so we’re not here but we’re doing
our best to lift up through the armpit chest and squeeze, squeeze, squeeze. Okay, so everyone will be a
little bit different here. If you can’t quite squeeze,
you can bring a little towel, like a dish towel
even to be extensions of your arms
here and hold it here. Squeeze. Then one more breath
here squeezing and lifting. (inhales and exhales) And then take that
right shin and you’re gonna cross it over the
top of the left thigh. Then flex your right foot
here, bring your left hand to the outer edge of
your right foot if you can, and then bring your right hand to the top of your right thigh. And we create
this figure four here then sit up nice and tall. Now if you wanna deepen
this and you’re practicing with me and you
want a little more, you can bring it
to the elbow crease and lift the leg up, okay? But there’s really
no need to push it. Great. One more breath. Fabulous! We’re coming
back to the squeeze. So interlace the fingertips
around your right knee, squeeze. Then we’re gonna slowly
extend the right leg out. You’re gonna slide your hands now to the hamstring,
to the back of the leg, and extend it out super
long, long, long, long, long, long, and then
bring it all the way down. Fabulous. Other side, interlace. Here we go. Left knee squeezes in and up. Couple yummy breath cycles here. So you really
gotta bring a breath, squeeze and lift. (inhales and exhales) (inhales and exhales) Just working
where you are today. Appreciating your
body and all its glory, all its beauty,
all its limitations. Be thankful for
this body that you have, it’s the only one you got. So it’s never too late
to instill this relationship of kindness and
love with your body. When you’re ready,
we’re gonna squeeze and lift, one more breath, and then we’ll flex the
foot and cross it over, creating that figure
four shape on the other side. Grab your foot. And then left
hand is gonna come down to just gently guide the top of the thigh bone
there around and down. So, I’ve been
practicing yoga for a long time and the benefits
are really wonderful so I’m able to sit up tall here. I just wanna honor it and
recognize and let you know, if you are finding that you’re
sweating a little bit here just sitting up tall,
you can one, rest in a chair, or use your breath,
inhale, breathe in your belly, and exhale, relax your
shoulders to slowly start to build more stability right
around this spinal column. So you can sit up
tall and have a posture that isn’t causing pain. A conscious posture. Take one more breath
wherever you are here. Something that’s sustainable,
sustainable posture. Cool, then
interlace the fingertips, come back to the squeeze. The big squeeze. Squeeze, squeeze,
squeeze, squeeze. Then slide,
interlace fingertips behind, slide them behind
and when you are ready extend your extension,
extend the left leg as long as you can, inhale, and exhale slowly, lower down. Beautiful. Hands are gonna come back
to the tops of the thighs, re-situate, reset
with a deep breath in. Exhale out through the mouth. Beautiful. Right hand comes to
the other left thigh. And you’re gonna
bring your left fingertips either to the back of the chair, or maybe you swing
it all the way around. You’re just gonna find a
little gentle twist here. You can come up
onto the toes if you like for a little more
leverage, breathing deep. Imagine your inhale
really traveling down to your belly, so
we’re not breathing up but we’re breathing down. We’re gonna come
back to center and take it to the other side nice and slow. Twist, release,
flushing the body. If you really want
the benefits of a twist, use that
directional breath, right, don’t breathe up but breathe, send that breath
all the way down. Cool beans. Bring it back to center, inhale, squeeze the
shoulders up to the ears. Exhale, release. Inhale, squeeze and lift. And release. One more time. And release. Awesome work. Drop the chin to the chest. Stay here breathing deep. Wrap the shoulder
blades around the back body so really firm
the shoulder blades behind your heart space. And then inhale,
lift the chin parallel to the earth again, and exhale, left ear over left shoulder. Stay here, breathe deep. Great. Inhale,
back up to center, exhale, right ear
over right shoulder. Tag a little weight
in the elbows here, my friends, breathe deep. Awesome. Inhale, come back up
to center, here we go. We’re gonna slowly
bring the feet over towards the right of the chair. And then you’re gonna
bring your right foot. We’re going into Warrior Two,
a supported Warrior Two. Bring your right
foot firmly to the ground, front knee over front ankle. And you’re gonna
use your core strength. So think up, draw the energy up, navel draws in
and up to slowly walk, and you can also use
your hand on the chair to slowly walk your foot out, turn the left toes in,
and then slide back so your hamstring
is supported here. Virabhadrasana Two
with the chair. And then just
stay here, feel it out. Really drop your center,
turn left toes in. And then you can stay
here with hands on the chair, breathing deep. Pull that right hip crease back so that squeeze move
we did here, imagine that. And then hands
can stay on the chair or maybe we’re
sending the fingertips out, really working
from the ground up here, lifting the chest. Now, if this is
not available to you, then, so if you
are here, then breathe deep directional breath,
then you’re just going to bring one foot forward kind
of creating a right angle, and then the
right foot to the side. So one foot forward, one
to the side, and work here. So wherever you are,
directional breath, breathing deep, inhaling deeply, exhaling completely. Inhaling deeply and exhaling completely. Think about lifting all
four sides of the torso here so the front, the back, and both side
bodies nice and long. Take one more
breath, you got this. I know the arms are
tired, you got this. And then exhale, bring
the hands to your heart and make your
way back to center. Use your feet on the
earth to come all the way back so we’ll stay
connected to the ground. Great, let’s try the other side. Really nice work. So release the hands. We’ll walk the
feet towards the left, just check it out. Plant the left foot
firmly and then start to walk the right foot back. You can use the
chair to guide you. Turn the right
toes in, really press into the outer
edge of that back foot, and then use the
chair to really support the belly of the hamstring here. And then open up
through the hips, lift and lengthen all
four sides of the torso. Maybe you keep the hands down or maybe you send
the fingertips out. If you feel good
there stay there, or maybe you bring the foot back and this is better for you, creating this 90 degree
angle with the tops of the thigh bones
and breathing deep. Okay, inhale lots of
love in, love your body, love this life, explore space so reach way beyond
the fingertips here. Take energy way out
beyond the physical posture. Notice where you might be
gripping or holding, soften. And we’ll take one more breath. Breathing really down,
down, down into the belly. And then exhaling,
hands to heart. Awesome work.
Here we go. Use the toes, feet on the
ground to come back to center. Take your time, take your time. Wonderful. Then walk
your bum just a little bit closer to the edge
than we had before. And we’ll inhale,
sit up nice and tall, release the hands, and then keep this upward kern of
energy, think up and over. So actually
imagine you were holding a beach ball here at your belly. So you have a big, big ball here and you’re gonna go up an over until Forward Fold. Nice and slow,
when you are ready, the spine starts to round. You can release the fingertips wherever it feels comfortable and you’re gonna bring your head towards your knees. Now you might just get this far, you might stay up pretty tall. You might need
to make adjustments with where you’re
sitting on the chair. But you wanna get to a
place where you can take some solid, delicious
feel-good, let-go breaths. (inhales and exhales) Then as you inhale
in here, my friends, feel the skin of
the back body stretch. Can you experiment with that? Can you feel the
rise or the fall? Let the breath move you. (inhales and exhales) (inhales and exhales) Take one more cycle of
breath, let it be full. (inhales and exhales) And then at first bring
the hands up to the thighs, then plant the feet firmly,
really feel the feet, pressing into the
earth as you tuck the chin and slowly roll it up. And then as you roll it
up feel that flush of energy. The blood flow
opposite direction. And if you need to, if
that was a big move for you, you can bring the
hands to the chair for a little more stability,
a little grounding. In case you got
a little dizzy here, a little head rush. Great. Take a deep breath in. Exhale out through the mouth. (exhales loudly) Again inhale in
through the nose, come on. (inhales) Exhale, let something go. (exhales loudly) And one more time,
let’s sigh it out. Inhale. With sound. (exhales loudly) Wonderful. Open your eyes. Take a little moment to
just notice how you feel. Tap into a little
inner smile, maybe even lift the corners of
your mouth slightly, and we’ll bring the
hands together at the heart to seal our practice. Thank you so much
for sharing your time and your energy with me and
the rest of the community, everyone practicing
with you through this video. Let us know how
it went down below. Questions,
comments always welcome. Subscribe to the
Yoga with Adriene channel if you haven’t already. Share it with your
friends and your family. And take good care. I’ll see you next time. Namaste. (upbeat music)

100 thoughts on “Chair Yoga – Yoga For Seniors | Yoga With Adriene

  1. Ty for this video. I’m 27, but I have chronic pain and did the couch one earlier and just watched this one and am going to do it tomorrow. It’s about the only kind of exercise I can do currently. 💜💜

  2. Like the previous writer I too was doing the 30 day Challenge but injured my knee and had to stop – glad I found yoga in chairs to continue with. You are brilliant Adrienne – thank you so much – Trisha

  3. This is a wonderful routine. I've done yoga off and on since I was 26 y.o. I can do it on my own, but I'm 74 y.o. now, and I wanted to find an enjoyable and patient teacher online. We have an exercise class downstairs, but I don't like moving so mechanically. In Ayurveda, I am a 90-95% Vata Dosha, so yoga is much better than aerobic exercise for me. I'll be looking at more of your videos, and I'll subscribe soon. Thank you so much for using your talents and lovely personality to help us seniors. sally

  4. Adriene you are amazing at what you do! I run a activities program and would love your permission to show your videos for are guests!

  5. Hi Adriene
    Because of health reasons I can only do these exercise twice a week. Will this be of any benefit for me only doing 1/2 an hour a week.

  6. Thank you for this practice. I’m recovering from knee replacement surgery and found this a good way to continue yoga, as well as a good addition to my non-PT days.

  7. I tried 2 of your other practices, the one for beginners, but found it too difficult. I have artificial knees and it's just too much. I didn't want to give up because my heart says "try yoga, try yoga". I finished this one just now, I'm proud of myself that I did it. I will do it again and again because I want to be "well". I'm overweight and 59 years old, this video will get me started. Thank you so much for having this available. God bless.

  8. I just hurt my ankle on a skiing trip and really craved some movement and uncrumpling without standing – this practice was the perfect treat, thank you so much 🙂 <3

  9. Thank you Adriene! I love this sequence. 8 months ago, I had 2 abdominal surgeries and was told no floor yoga, just some mild streching. It's been a long journey, but I am now on my way to recovery (Yay!) and this video is a great routine to get back to my regular practice. I am subscribed to your channel and would love to see more yoga geared to seniors. Namaste

  10. Well that felt great , thanks. As a complete novice I've been taking chair Yoga classes every week for the last month at my senior community center . I knew that what she was teaching was wrong and not Yoga at all …Validated !

  11. Im 61yrs and finally I did this chair yoga for beginners after thinking about doing it on and off for over a year! It was fairly easy even though I could definately feel those stretches. The video was done before I knew it! I think I could handle a little more but won't push it and maybe the the beginners video that you recommend next time or maybe next week after I've done this video for a week. I feel pretty good that I finally got Day 1 in! I'm proud of me!!!!!!

  12. Wish I'd started this much earlier. After a leg operation some 4 years ago I gave up Iyenga Yoga and to start again all be it in a small way has helped me enourmously .

  13. This is great. I am not a senior but i can't use my legs so much. I managed very well this session. Makes me think…i can do this. Thank you so much for caring. xx

  14. I had a laparoscopic appendectomy 3 days ago. After 2 days of binge-watching Netflix and trying not to feel my body, I felt ready for some gentle movement. This was perfect, though I would have loved to see one more focused on arms and less on legs, as my abdomen is where the incisions are (however, I was happily surprised I could do it all without too much pain). A post surgery yoga series would be amazing!

  15. So I’ve been in the hospital for 10 days now. I am bored to tears. Thank you thank you thank you for one, that my husband brought my iPad so that I can do chair yoga, and two that you are teaching chair yoga. I know your title is for “seniors“ but it’s also for people that are having mobility issues I think. I am only 46 and this was a huge challenge for me since I have been laying flat in the bed for 10 days now. Thank you again for offering this for free online. I mentally and physically feel so much better tonight. I will be doing this again tomorrow morning. Bless you.

  16. Thank you for sharing this video Adriene, I’m only in my early 50’s but have a soft tissue injury in my right hip and back I could not do all the workouts but the ones I could have eased the tension in my spine and I can breath a little better I really needed to do this workout thank you 🙏

  17. I have epilepsy and my neurologist suggested that I start yoga and that I start with chair yoga to help with stress management. Your practice has been absolutely amazing!

  18. Thank you so much for creating all these yoga videos, Adriene! They helped me to relax and feel comfortable! I like your calming voice as well!

  19. Hello! I have been enjoying your videos for a year or so now. You are a terrific teacher! Mom (78 years young) and I are traveling and didn't bring our yoga mats. We have been missing our daily yoga, but just remembered chair yoga and were so pleased to find that you have a great session of it! it was a great way to start our day. Chair yoga can be travel yoga!! Thanks for being AMAZING!!

  20. Thank you so much for this chair video. I hope you'll do more of them. I started a chair yoga class at my church for us seniors and we are all loving it. We have a wonderful instructor. We have class two days a week and will increase to three in the fall. I shared this video with my group. We look forward to seeing more of you. You are so relaxing. Namaste 🙏🙏 🙏🙏 🙏🙏 🙏🙏 🙏

  21. I am so happy to find this site for Yoga Seniors. I cannot lift my legs as high as yours, but I can do a more simple replica of it and am sure that I will get more flexible. I had almost given up, but I plan to do this 3 mornings a week. Thank you.

  22. My doctor tells me chair yoga would help my pain. So I tried it. Ended up in traction. Drugs work better.

  23. I work with the elderly & I definitely will be using this video when we do our morning exercises , a great way to spice things up while also allowing everyone to participate !

  24. I love all your videos! I love how you make Yoga videos that can help everyone, no matter what their fitness level is. I was injured and was looki g for a chair yoga video, and I loved this video and so hope you make more chair Yoga videos. Thank you for what you do ❤️😘❤️

  25. Thank you SO much for the video. I got dizzy, putting my head down between my legs. Is that common, or did I overdo it?

  26. I’m an RN at a skilled nursing facility. I’ll have to modify A LOT, but I’m excited to use ideas from this when I bring chair yoga to my residents next Sunday

  27. Thank you for this offering. I am a psychotherapist and lead chair yoga for my clients in my office, which is seated in a chair. In addition, as a yoga teacher, I instruct clients who have some physical limitations. Thank you for bringing this video to the masses!

  28. Adriene I am 70 had two knee replacements and have asthma, I am stiff all the time. Today I went through Chair Yoga with you and I feel relieved I could do this Yoga with you, thank you so very much. Jay.

  29. I have a big question. I had a full hip replacement a little over a year ago. Although that hip is feeling great, now the other one is starting to go. Can I do things like child's pose and on the floor cross leg exercises? What precautions do I need to take?

  30. Thank you for making a workout video simple enough for anyone to follow. I have several health limitations and my coach showed me this. I will be do these exercises daily

  31. I love your version of Warrior 2 with the chair. You did it gracefully and gave a great adaption. Thank you.

  32. I did a gastric sleeve 2 months ago and my doctors recommended sports and yoga..can you do a yoga video special for my condition please? I'm sure that all people who did the same surgery will follow your video instructions and start practicing yoga too..I did what you did in this video and I feel my legs started to be active ,my breath is getting better and my arms too..I feel better ..so..thank you..😊

  33. I used to do yoga when I was younger. Now I am looking for yoga to support me as I age. I have incurred a lot of stiffness. The warrior pose is quite challenging so I appreciate your modification. I am looking for gentle ways to bring more core strength back to my body as well. Do you offer a senior yoga for core strength? it does not have to be on a chair. thank you.

  34. I'm already a big fan of yours and yoga. I broke my foot last week and I'm not to have any weight on it for at least 4 weeks. I did this practice and with modifications, I was able to keep weight off my foot and still get the kinks out. Thank you! Have you ever considered doing a practice for an injury that requires no weight on one foot?

  35. Thank you for this chair yoga, I tried a floor yoga for beginners but felt defeated. With this practice I came closer to being able to do the exercises but still challenged.

  36. I have been ill for a very long time and these help me more than you’lol ever know rebuilding my strength and attitude and focus!

  37. This is great, I have had back and leg damage due to a catastrophic accident and have not been able find an exercise routine that works, I believe that you will be my new coach. Thank you for putting this out there.

  38. Thank you for this chair yoga. I had only heard about it in a class A few years back. I recently have a hurt shoulder muscle and had to undergo eye surgery on top of that… so # 1 I cannot go into poses with my shoulder and # 2 I get dizzy and lightheaded with my eye surgery. But this is a time in my life where I need yoga and meditation the most. Adriene I hope you know how much you help people every single day. And that you really helped me today thank you so much. Namaste

  39. Wonder if other poses are possible in chairs, like the wind relieving pose. Since I'm always on the computer, this would be nice for a break.

  40. Totally awesome. It’s been years since I did chair yoga and now I’m hooked. I’m relaxed and can’t wait to tomorrow morning for another session.

  41. I just found your video. I love it! I'm only 49 but my knees hurt and this video was perfect. I hope you will do more. Thank you! 👍💌

  42. "Imagine you have a beach ball on your chest…" No imagination required. It's there 😀 But the exercise was pleasant. My first time doing yoga.. chair or otherwise. GG.

  43. This was a good experience for my first chair yoga. I have practiced yoga for many years but back issues and age have limited my mobility. What I noticed was that I was able to achieve a supported stretch with the chair in warrior pose. Ty 🙂

  44. I just did this practice on the train 😂 the warrior was a bit 'boxed' but I tried to feel what I normally feel during this position and I think it worked 😊👍🏼

  45. Hey! I am a Yoga teacher and Ayurvedic Practitioner and I know how important Yoga is for everyone- but it seems to complicated for many Seniors that have never done Yoga before, so they want to write it off. My Senior Citizen Dad, is having some heart issues right now and I know that beginning to connect with his breathe, with his body, stretch, relax, calm, ground, enjoy… he will begin to bring balance to his life. I am not able to be with my Dad now- but I am grateful I can send him this video, that is very similar to how I would want to give my Dad a class… with a lot of positivity and love. You are just a beautiful woman, and I love your energy. Thank-you for this minute gift- the time, and the postures are perfect to just feel a little lighter, yet grounded.

  46. I’m a college student and my dorm space is pretty small without room for my yoga mat so I figure I’d give this a try and mannnn it feels so good to get a good stretch! Thank you 🙏🏽

  47. I did this practice with my mother who has bad knees but still wants to be as active as possible. She liked it and it went really well! Thank you for this video Adriene, I hope there will be more chair yoga video's so we can keep practicing together! 😀

  48. beautiful presentation JUST enuough…Love it..at 71 I could follow and do the poses…THANK YOU ..I'll be following!!

  49. This is a beautiful practice, thanks ever so much Adrienne for sharing the gift of yoga with us!! I teach a chair yoga class at our local ymca, the ladies enjoy it so much. Now, I will have a few new ways to enjoy our class! Thank you!! Namaste'

  50. Reluctant to try this as felt that I would be restricted working from a chair but no, it was a great way to stretch my body in different ways, changing the angles of approach and gave an intensity that felt really beneficial. Thx Adriene for your creativity & understanding of human physiology B-)

  51. I have tried yoga before and enjoyed it but I have issues with my knees so chair yoga seemed like a good choice. With my schedule being able to do this from home with no pressure of going to a class is wonderful. Thank you so much. I will be back!

  52. 78 years old, both hips replaced. A brand new year and this will be a brand new ME! My sincere thanks to Adriene for guiding me through my very first yoga session. I will be back!

  53. Thank you, beautiful Adrienne. I am 73 years old with stiff joints. Your exercises really help me to limber up in the mornings. God Bless you.

  54. I just found your YouTube channel after recently seeing you on the Today Show.  I had knee surgery 3 weeks ago and I'm trying to gain strength again, so I decided to try the Chair Yoga.  Also, I work from home in a chair most days so my back gets really tired.  Although  I am a beginner at yoga,  this was great for me to stretch and try to lengthen my body…..I can't bend my knee very much yet to cross it over the other knee, but I'll get there.  Once I have enough strength back in my knee I will try the other yoga options.  I used to run and our coaches would have us do yoga as part of training, but I always felt very intimidated because I would usually end up 3 poses behind the rest of the group.  Also why I haven't tried to do yoga in a class setting.  This is great to do in my home and at my own pace!  Thank you!

  55. Adriene and Benji. I have a request. Could you do more yoga for seniors, or yoga chair sequences for people who can't bend down or limited mobility. I want my mum to get into yogawithadriene but she's not as mobile as me.

  56. I just had a hip replacement on my right hip and I found some of the exercises hard on my right side. Isthere anything else you can guide me to do.

  57. Moving back yoga practice after a long convalescence open heart surgery. Will be working chair for bit then moving to the 30 day. This is a good transition for me at this time. Please keep what you are doing and you are a God send. Jeff

  58. Thank you for sharing your time and experience. My nieces suggested your videos after my husband died (especially the one for grief) and I have found many of them so helpful. I do some of the regular ones and some of the senior ones – whatever I feel is right for each particular session. I admit, many of them I can't do all of the poses, but I always do whatever poses I can, and keep trying to do more without hurting myself. Being able to do it at my home, whatever time of day I choose, is a great help. I am going to share this with my sister-in-law in hopes that she will try it.

  59. After the sever flue this set has been just perfect to restart doing yoga again – little by little! Many thanks for your kind generous work for so many people! Tatiana, Russia

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