5 Seated Core Exercises For Seniors- Chair Yoga

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Chair Yoga: 5 Seated Core Exercises For Seniors

I know that it can sometimes be hard to fit exercise into our daily routine. It can also be difficult to even know where to start. When we think of core exercises, we may immediately picture lying down on the floor and doing crunches or even the dreaded plank exercise. But did you know that you can get a great core workout right from your chair? Today we will be going through 5 simple chair yoga inspired seated core exercises for seniors.

Of course we will also be engaging our whole body, as well as connecting to our breath. I have touched on the core before in Chair Yoga and the Core. You can take a look at that post if you are interested in learning more about the core. Note that the core is more than the abdominal muscles in the front of the body. Check that out or keep reading if you would like to learn 5 seated chair core exercises for seniors (or anyone really). Be sure to do what is right for you today. Always consult with your healthcare provider before starting this or any exercise program. Stop immediately if you experience pain, shortness of breath, or dizziness.

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If you would like to follow along to a short video, scroll down for the link. Be sure to check the Resources page for a printable version. Always go at your own pace, listen to your body, and meet yourself where you are today. Repetitions are simply suggestions, do what is right for you. Always be mindful of any mobility restrictions that you may have. You may always choose to sit back in the chair for support. Thick books or yoga blocks are helpful for placing under the feet if they do not reach the floor. Here are two options- single yoga block or set of 2 yoga blocks.

1. Row

This exercise serves to strengthen the upper back and the muscles between the shoulder blades, as well as bring awareness to the posture. It also incorporates shoulder and elbow range of motion and helps to stretch the chest muscles.

A woman seated in a chair near a window with both arms stretched out in front of the body in preparation for a seated row exercise.

A woman seated in a chair near a window with both elbows bent and arms pulled towards the rib cage at the end of a seated row exercise.

  • Begin seated in Mountain Pose with a long spine, hands are by your sides with palms facing the body.
  • Inhale to raise the arms to shoulder height, exhale to bend the elbows and bring the hands back by the ribs. Inhale to extend the arms back out in front of the body and exhale to bend the elbows as you bring the hands back by the ribs.
  • Repeat 5-8 times or as desired.
  • Exhale to release the arms back by your sides.

Modification- Only raise the arms up as high as is comfortable, do not force or strain.

2. Lateral Side Stretch

This exercise serves to elongate the side of the body- we also get contraction of those muscles as we reach the arm up and down. It also helps to activate the intercostal muscles between the ribs to assist in proper breathing. We get core engagement here as we stabilize to move the arm.

A woman seated in a chair near a window with one elbow bent and the hand facing the sky in preparation for a lateral side stretch.

A woman seated in a chair near a window with on elbow bent and the hand resting on the shoulder for lateral side stretch.

  • Begin seated in Mountain Pose with a long spine.
  • Bend one elbow and place the hand near the shoulder.
  • Inhale as you lift the elbow up towards the sky and exhale as you release the elbow back down.
  • Repeat 3-5 times or as desired and repeat on the other side.
  • You may choose to extend the elbow and reach the fingertips toward the sky for a deeper stretch.
  • Think up and over here- not crunching. You can also choose to hold the pose for 2-3 breaths.

Modification- If placing the hand near the shoulder is not comfortable, hug the elbow to the side of the body, bend the elbow to 90 degrees, and then lift the elbow up to shoulder height as able.

3. Cactus Pose With Half Goddess

We work to maintain an upright spine as we move the upper and lower body at the same time. Bring awareness to the core as you practice this dynamic movement. We can work to maintain that foot to earth connection of the stabilizing leg as we move the opposite foot out to the side. This will help us to further engage the core.

A woman seated in a chair near a window for chair yoga with both arms lifted into Cactus Arms and the right hip externally rotated.

A woman seated in a chair near a window with both arms lifted and elbows and palms together for chair yoga pose.

A woman seated in a chair near a window practicing chair yoga pose cactus arms with the left leg in external rotation.

  • Begin seated in your Mountain Pose with the arms by your sides and palms facing forward.
  • Inhale to raise the arms up to shoulder height, exhale to bend the elbows.
  • Inhale to bring one foot out to the side (toes can point out if that is available to you).
  • Exhale to bring the foot back in as you bring the palms and elbows together.
  • Inhale to open the arms out to Cactus Arms and bring the opposite foot out to the side.
  • Repeat as you alternate side to side (arm movement stays the same as you switch legs), engage the core as you stabilize through the supporting limb.
  • Repeat 4-6 times each side or as desired.
  • Exhale to release the arms back by your sides and the foot back to center.

Modification- Only raise the arms up as high as is comfortable. Palms and elbows may not touch and that is fine. If moving the arms and leg at the same time is too much, practice them separately.

4. Chair Pose with Heels Raised and Arm Raises

A woman seated in a chair near a window in chair yoga pose, hip hinge with heels raised and arms by her sides.

A woman seated in a chair near a window in chair yoga pose, chair pose, with heels elevated and both arms reaching forward.

  • Begin seated in your Mountain Pose with the arms by your sides and the palms facing the body.
  • Inhale to lengthen the spine, exhale to hinge at the hip creases- spine remains long.
  • Inhale to lift the heels off the floor.
  • Hold here, or on your next inhale raise the arms forward.
  • Exhale to release the arms back down.
  • Continue to raise and lower the arms 4-6 times or as desired as you work to maintain your chair pose with heels raised.
  • On an exhale, release the heels and arms down and hinge at the hips to return to center.
  • Repeat 1-2 times or as desired.

Modification– Only hinge forward as much as is comfortable, it may be an inch or two. You may choose to keep the heels lowered as you move the arms or you may choose to lift and lower the heels in your chair pose and eliminate the arm movement.

5. Boat Pose with Optional Leg Lift

A woman seated in a char neat a window in chair pose mountain pose with a long spine.

A woman seated in a chair by a window practicing chair yoga pose, boat pose, with both feet planted on the floor and the trunk hinging posteriorly.

A woman seated in a chair next to a window practicing chair yoga pose, boat pose with one knee lifted.

  • Begin seated in your Mountain Pose.
  • Inhale to lengthen the spine and stabilize through both feet- hug the low ribs in to engage the core
  • Exhale to hinge at the hips and lean back (think opposite of chair pose)- spine remains long.
  • Stay here for 1-2 breaths as able- or option to gently lift one knee up as you inhale and gently lower as you exhale. Repeat on the other side. 
  • Wherever you are, on an exhale hinge at the hips and return to center. Repeat 2-3 times as desired.

Modification- Only lean back as much as is comfortable- it will only be an inch or two. If you are seated back in your chair, gently press back in the chair to feel the core engage- you can add the knee lift here as well. If the posterior hinge is too much, you may choose to alternate lifting and lowering the knee as you bring awareness to the core.

I hope that you enjoyed these 5 yoga inspired seated core exercises for seniors. Remember to always listen to your body, never force or strain, and take the modifications as needed. Keep reading for more chair yoga and chair yoga inspired exercises.

Want More Chair Yoga Exercises?

You can follow along with me as we practice those 5 seated exercises here: 5 Seated Chair Yoga Poses for the Core

If you are new to chair yoga, take a look at Is Chair Yoga Right For You?

If you would like more information on the Chair Pose, check here.

If you are interested in some information on the upper body, you may want to check out  All About the Upper Body

Or, try the 7 Days of Chair Yoga Challenge to add some gentle movement to your day.

Try these fun seated exercises using a yoga block:

Seated Yoga Block Exercises

Lower Body Yoga Block Exercises

You can visit The Peaceful Chair YouTube Channel for more videos or take a look at The Peaceful Chair Etsy Shop for health and wellness related pages and more.

Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and videos.

Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.