This video provides a comprehensive chair yoga routine designed to improve flexibility, mobility, and well-being, particularly beneficial for seniors, beginners, and individuals experiencing joint pain or arthritis.
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hi welcome to my channel senior shape
today i've got a great chair yoga
stretch video for you
perfect for anybody anytime but
especially great for seniors
beginners anyone that has any joint issues
issues
pain or arthritis as well we're going to
spend the whole time
in our chair you don't need any equipment
equipment
not even any footwear i'm wearing today
however barletic's little shoes that are
perfect for yoga pilates i use it for my bar
bar
classes as well they support the foot
but also give you a great
non-slip finish and i love being able to
grip with my toes
so i will put the link to that in the
description of this video you can check
them out
sitting up nice and tall let's go around
our feet
pretend that we have a string lifting
the top of our heads
close your eyes rest your hands on top
of your thighs take a big deep inhale
exhale any stress or worries that you
go ahead and open your eyes i want you
to take your hands on the side of your hips
hips
pulling your belly button into your
spine go ahead and round your back
slightly and i want you to tilt your
pelvis forward
and then release it back so it's like a little
little
tummy tuck here we're warming up the core
core
tilt the pelvis like you're squeezing
your glutes together
tilt and release just
the pelvis still sitting up tall
[Music]
let's turn this into a cat cow hands on
top of the thighs round the back let the
hands just naturally
move forward and back on top of the
thighs pull the belly button
in sit up nice and tall
shoulders down and back nice proud chest good
good
arching the back and up
chin up chest proud shoulders back
again drop the chin like you're gazing
make them nice as big nice and big as
we're warming up here [Music]
[Music]
good find your way back to center come
to the edge of your chair and separate
your feet just a bit
we're going to do a nice little body
roll here so hands on top of the thighs
and i want you to kind of undulate your
torso here leaning forward
and then round the back all the way back
and you're just drawing a big circle here
here
with your torso round and then
chest forward good nice and slow
it should feel really good on your back [Music]
[Music]
[Music]
good find your way back to center and
other side make sure you go ahead and switch
nice deep breaths as we do this [Music]
[Music]
feeling it in our core really warming up
one more [Music]
good toe heel those feet back in so
they're hip width apart making sure the
ankles are underneath the knees
go ahead and big deep breath arms go up
put those palms together reaching as
high as you can
and then bring it down to prayer here
elbows out to the side
again inhale reach those arms up [Music]
[Music]
exhale down here inhale
and down inhale up
big reach exhale down into prayer
exhale down into prayer i want you to
hold your hands here
so thumbs are pretty much at your
breastbone here in between your chest
elbows are out to the side push those
shoulders down and back
and i want you to turn your fingertips
towards your breastbone
feeling that beautiful stretch in the
wrist come back
up and then point your fingers towards me
me
and back to center good let's do that
again inhale arms go up
exhale down to prayer turn your fingers
towards you back to the top
towards me back to the top one more time inhale
and exhale
towards me feeling that really nice
stretch in the shoulders here keep the
elbows high
towards the ceiling and then towards me
back to center and release it down
reach your right up towards the ceiling
as high as you can
and then we've got a big stretch over to
release it other side left arm goes up
reach it nice and high first
and a big stretch over you could hold on
to the side of the chair here if that's helpful
helpful
big reach always keep your core engaged
here so you're not
using your lower back holding you up as
one more each side inhale arms up
inhale arm up and
exhale over
bring that right arm up again and i want
you to cross it over your body
and if you're able to hold on to the
side of your chair
left arm comes up and then hold this
nice big reach over here [Music]
[Music]
and exhale release that arm down
and cross left arm goes up
crossing over the body and holding on to
the side of the chair
right arm reaches up and then a big
stretch over as you support yourself
intensifying that stretch in the waistline
waistline
release it down uncross big inhale
arms go up reach those fingertips
towards the ceiling
tummy in and then i want you to hinge
forward towards me
not rounding the back reach reach reach forward
forward
drop your chin just gazing ahead of you
take another big inhale and on your
exhale go ahead and round your back
and drop your hands towards the floor
it's okay if they don't reach
round your back drop your head and do
what feels good right here
you want to shake your head yes no
finding your breath relaxing
all the way from those toes fingertips
exhale put that tummy in and then let's
slowly roll it up
one vertebrae at a time god follow with
the shoulders here
open up those legs so you have a nice
wide stance here
inhale arms go up again fingertips
towards the ceiling
now really plant your feet and place
your weight in your feet without
reaching up out of your chair
reach again towards me weight in the
feet so you don't fall forward
inhale exhale again drop all the way
down if you can
if you can't come all the way down you
may leave your hands right here on top
of your thighs
feel that inner thigh stretch drop the head
head [Music]
inhale exhale
if your hands are on the ground go ahead
and move them up to your thighs
tummy in and let's roll it up nice and slow
good job taking your left
elbow i want you to lean forward all the
way from that waistline onto your left leg
leg
let's take your right arm all the way up
if it's comfortable for your neck
go ahead and gaze i'll put that hand
feeling a really nice stretch again in
that side body
if you're comfortable here to intensify
this you can go ahead and drop that left hand
hand
towards the floor and go a little bit deeper
again inhale [Music]
[Music]
and exhale let's come up both arms to
the side
other side let's drop that right elbow
on top of that right side
left arm reaches up and if you're
comfortable go ahead gaze
up with that hand [Music]
exhale stay here
or option to drop that lower hand
so this is like a modified triangle position
inhale [Music]
exhale
inhale both arms come to the side
drop those hands and we're going to go
ahead and forward fold one more time
reach those arms towards me weight in
the feet
reach reach reach reach and then go
tummy in and let's roll it up
one vertebrae at a time hands on those
knees again
i want you to drop your right shoulder
to your left knee
let's do that again [Music]
[Music]
you might feel that in your back and
your shoulders
really depending on where your body
needs it it's going to tell you [Music]
[Music]
last one let's hold it here so you're
leaning slightly forward your tummy is in
in
and really emphasize that stretch
bringing that shoulder towards the knee
you should feel it
especially right here in front of the shoulder
shoulder [Music]
come back up to seated and let's hold
the other
side shoulder dropping down at that angle
angle [Music]
and let's come up excellent job we're
going to turn all the way to the side in
our chair
scooching back here this outside leg
is going to come down so as if like we
were kneeling
but the knee is not going to touch the floor
floor
front leg is bent at a 90 degree angle
and then go ahead and stretch that back
leg out
or front leg out as much as you can for
a beautiful hip flexor stretch here
so sitting up nice and tall think about
doing a little pelvic tuck here
let's inhale as our arm comes up same
arm as leg
extended and exhale as we bend
over towards the back of our chair to
release that arm down [Music]
[Music]
i want you to go ahead and open up both
arms here
towards the front and then turn that foot
foot
so the toes are facing me and then here
to the side
so here we are in a warrior pose go
ahead and gaze
over that arm in the direction that your
knee is pointing
nice and tall think about your posture
shoulders are down and back
if you'd like a little challenge today
optional but i challenge you to go ahead
and lift that seat
to emphasize that pose inhale
exhale and let's
release it down go ahead and bring that
back foot
to the other knee drop the hands let's
swivel to the other side
so starting with that hip flexor stretch
we drop that knee
curl the toes towards the floor
stabilize this front foot toes facing
the side
and then extend that back leg
again what we're going for here is the
hip flexor stretch right here which is
usually so tight from sitting all day
inhale reach up straighten the back knee
if you can
and lift back up let's release those arms
arms
to the sides here turn that back toe
so foot is flat on the ground toes
pointed towards me
now go ahead and gaze over your other arm
arm
[Music]
again option here if you'd like to go
ahead and try to stand
up into that warrior pose reach those
fingertips as far as you can away from
each other
inhale exhale
sit back down release the arms let's
bring that other leg forward
and go ahead and twist back towards me
excellent without doing the hip flexor
one more time
we're gonna go back into that warrior
extending that leg
should feel a little better this time
arms go out
palms down gazing over that hand
inhale we're going to windmill our arms
here reaching
and other way you can rest your elbow
and stretch over let's do that again windmill
windmill
up here [Music]
[Music]
exhale over
okay let's go ahead and switch that [Music]
[Music]
extending that leg toes towards me
feeling your hips open up palms down
gazing over the other hand
again all the way up and back
just a little stretch in the back there
and over big reach
release it drop the arms and then come
back to center
[Music]
sitting to the edge of your chair
extend your right leg out
try to straighten the knee heel to the
floor toes to the ceiling
arms go up big inhale and let's exhale
reach towards me keeping that spine neutral
neutral
inhale exhale round the back
and come all the way over
inhale exhale tummy in
and roll it up one vertebrae at a time
leave that leg there big inhale
back into that prayer position hands
together elbows out to the side
holding the leg there i want you to twist
twist
bending over trying to get that upper elbow
elbow
back behind you
so you're trying to get elbow towards
that knee
let's come up and other side
so again elbow to the other knee
inhale exhale
back to center release it down bring
that right leg in
left leg goes out again inhale
up reach the arms towards the ceiling
reach towards me feeling that stretch
all the way up the back of the leg and
breathe out as you roll up one vertebrae
at a time
leave the leg there inhale up hands come
to prayer
elbows to the side here we go again
hinging slightly forward
out back to center other side
and back to center go ahead and
straighten both legs
making sure that you're firmly on your
chair arms go up inhale
exhale forward fold over both of those legs
legs
try to get them straight but if you
can't no big deal as long as you're
feeling that stretch in the back of the legs
legs
inch [Music]
[Music]
let's go ahead and roll it up letting
your arms guide you here all the way up
your legs
and go ahead and bring those feet in
sitting up nice and tall separate those
legs again arms go up
overhead palms facing each other parallel
parallel
and then i want you to do a little
cactus here elbows out to the side
and bring those shoulder blades down and
back behind you
good inhale up reach it as high as you can
can
exhale open up that chest
exhale one more time up
up
exhale down keeping those elbows bent
go ahead and cross that left arm over
the right
squeezing the chest into a little eagle
position here if you're able to
pressing your palms together sit up nice
to emphasize the stretch let's pick up
[Music]
and let's uncross reaching back up top
inhale exhale cactus
inhale up exhale squeeze those shoulder
blades behind you
inhale up exhale down
one more [Music]
[Music]
elbows back up to the sides this time
cross the other
arm on top write them on top of the left
twist those hands around push those
palms together
shoulder blades are down and back
lift those hands up should really feel
it in your back
exhale lower inhale up
exhale lower
and lower release hands down
go ahead and pick up your right leg
supporting your leg if you wish underneath
underneath
can be some ankle circles nice and big
to the outside you can also hold your
leg here if that's comfortable
reverse the direction of those ankle circles
and let's take that leg crossing that ankle
ankle
above the left knee sitting up nice and
tall immediately you should feel that
in your hip and in your glute if this is
good for you leave it here
if you'd like to intensify you can bend
slightly over
stretch
so good for any lower back pain sciatica issues
[Music]
hold that there let's come up again inhale
inhale
exhale slightly over leaning from the chest
while we're here we're going to take
that leg and we're going to drop it
crossing it sit leg
cross legged all the way over the other
and then we're going to
forward fold all the way over [Music]
[Music]
just think rag doll hang here [Music]
[Music]
inhale exhale let's roll it up
and go ahead and uncross other side
picking up that left leg give me some
big ankle circles to the outside [Music]
[Music]
and reverse
crossing that ankle over the knee
keeping that foot flexed
and then making sure that ankles
underneath the knee
hinging slightly forward intensifying
bring it back up one more time inhale
i need to scooch that lower leg in a
little bit crossing the legs
and then go ahead hinge all the way
and out and let's slowly roll it up
sit up nice and tall big inhale up
exhale release those arms down leave
them to the sides here stretching those
fingertips all the way towards the floor
really reaching look over
your shoulder feeling a beautiful
stretch in that neck and while we're
back to center look over the other
shoulder reversed
that wrist circle [Music]
[Music]
[Music]
good let's come back to center big
inhale again up
i want you to crisscross those arms so
the fingertips are reaching towards the
opposite shoulder here
really open up those elbows to the side
feeling a stretch in the shoulders and
in the triceps
release those arms down and around bring
them back behind and i want you just to
grab your wrists behind your back
inhale and exhale
think about bringing your elbows towards me
me
it really challenges you on that stretch
good then i want you to tighten up just
a bit so you're holding the elbows
behind your back
exhale push the forearms into the lower back
back
and shoulders are down and back as well
give it a wiggle around see what feels
good for you inhale
[Music]
and exhale that's a great stretch for posture
posture
if you're not there yet you'll get there [Music]
[Music]
all righty big inhale again
hold it here climb that ladder reaching
towards the ceiling for our final
stretches i hope you feel amazing
it's a great workout today to do it anytime
anytime
one more big reach up let's bring it down
down
and out thank you for working out with
me today
please share this video if you liked it
subscribe to my channel if you haven't already
already
and thanks for working out with me we'll
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