Short, gentle sessions are easy to fit into any day. This 10-minute routine uses only a sturdy chair and works well for beginners over 60. New to chair yoga? Read our beginner’s guide first. Prefer a routine matched to how you feel today? Try the free Chair Yoga Problem Solver.
Before you start
- Choose a sturdy chair without wheels, ideally with a flat seat. Put it against a wall so it cannot slide.
- Wear comfortable clothing and flat, non-slip shoes or bare feet on a safe surface.
- Keep water nearby and have a clock or timer in view.
- Sit toward the front of the chair, feet flat, about hip-width apart, back tall.
- Move slowly. Stop if anything hurts, or if you feel dizzy or short of breath.
The 10-minute routine
Minute 0 to 1: Settle and breathe
Rest your hands on your thighs. Breathe in slowly through your nose for four counts and out for six. Let your shoulders drop with each out-breath. This simple step calms your body and prepares you to move.
Minute 1 to 2: Gentle neck tilts
Lower your right ear toward your right shoulder. Hold for three slow breaths. Come back to the centre and switch sides. Do not roll your head in full circles, and go only as far as feels comfortable.
Minute 2 to 3: Shoulder rolls
Lift your shoulders up toward your ears, then roll them back and down. Repeat for about thirty seconds, then roll them in the other direction for thirty seconds. Keep your neck long.
Minute 3 to 4.5: Seated cat and cow
Place your hands on your knees. As you breathe in, lift your chest and look slightly forward. As you breathe out, round your back and let your chin drop toward your chest. Repeat slowly, following your breath.
Minute 4.5 to 6: Side stretches
Raise your right arm overhead and lean gently to the left. Rest your left hand on the chair or your leg. Hold for three breaths. Return to the centre and switch sides. Keep both hips on the seat.
Minute 6 to 7.5: Gentle seated twist
Sit tall. Turn slowly to the right, placing your left hand on your right knee and your right hand on the chair back or seat. Twist from the middle of your back, not by forcing your neck. Hold for three breaths, then switch sides.
Minute 7.5 to 8.5: Leg extensions
Straighten your right knee so your leg extends in front of you. Hold for a moment, then lower slowly. Repeat a few times, then switch legs. Keep your back tall and your thigh resting on the seat.
Minute 8.5 to 10: Cool down
Raise your arms as you breathe in and lower them as you breathe out. Repeat a few times, then rest your hands on your thighs and take several calm breaths. Notice how your body feels.
Make it easier
- Reduce how far you lean, twist or lift.
- Hold each pose for one or two breaths instead of three.
- Hold the chair seat with one hand for extra steadiness.
- Take a short rest between movements.
Make it a little harder
- Hold each pose for five breaths.
- Repeat the whole sequence a second time on days you have more energy.
- Add a few more leg extensions.
Morning or evening?
There is no wrong time. A morning session can be a gentle way to loosen stiff muscles after sleeping. An evening session can help you unwind. Pick a time you can repeat easily.
Make it a habit
- Link it to something you already do, such as after your morning tea.
- Start with three or four days a week and build up.
- Mark each day you finish on a calendar. Seeing a row of ticks helps you stay motivated.
- Be kind to yourself. If you miss a day, simply start again the next day.
Safety checklist
- Stop if you feel pain, dizziness or shortness of breath.
- Do not force any stretch.
- Keep your chair stable.
- Check with your doctor before starting a new exercise routine.
Where to go next
When this routine feels easy, explore more movements in our chair yoga beginner’s guide, or try the gentle stepping practice in tai chi walking.
Want more gentle seated workouts?
Chair Yoga for Seniors over 60 gives you gentle workouts to build strength, flexibility and energy in about 10 minutes a day.
See the book on AmazonFrequently asked questions
Can I really get a good session in 10 minutes?
Yes. A short, regular routine is easier to keep up than a long one, and many people find ten minutes manageable every day.
What time of day is best?
Whenever suits you. Some people like a gentle start in the morning, others like to wind down in the evening.
Do I need a mat?
No. You only need a sturdy chair without wheels.
What if a movement hurts?
Stop and rest. Never push through pain, and speak to your doctor if you are unsure.
How often should I do this routine?
Many people start with three or four days a week and build up to daily as it feels comfortable.
Can I do this routine after a meal?
It is usually more comfortable to wait a little after eating before stretching and twisting.
Affiliate disclosure: links to Amazon are affiliate links. As an Amazon Associate I earn from qualifying purchases, at no extra cost to you. This article shares general information only and is not medical advice. Please check with your doctor before starting any new exercise routine.