Chair Yoga for Seniors & Beginners | 25 Minute Full Body Stretch
Yoga ETC with Tina
17,185 views
This gentle Full Body Chair Yoga Flow is perfect for seniors, beginners, and anyone wanting a safe, accessible way to move the body. In this 20-minute practice we take the spine through every direction, helping lubricate the joints, ease stiffness, support balance, and build confidence with everyday movement.
We start with a simple Chair Sun Salutation, warm the body with spinal rolls, chest opening, shoulder mobility, twists, heel and toe raises, ankle circles, and gentle strengthening for the legs. You’ll also move through supportive versions of Warrior I, Warrior II, Reverse Warrior, and Side Angle, all done from a sturdy chair.
To help calm the mind and settle the nervous system, we finish with Alternate Nostril Breathing (Nadi Shodhana) followed by a soothing guided body scan to release tension from head to toe.
This session is ideal if you’re looking to improve mobility, support healthy ageing, and enjoy movement that feels good rather than forced. All you need is a sturdy chair — and remember to listen to your body, move at your own pace, and keep breathing and smiling.
Benefits of this practice:
• Improves joint mobility and spinal flexibility
• Supports balance and coordination
• Strengthens legs, ankles, and posture muscles
• Encourages better breathing and relaxation
• Calms the mind with breathwork and guided relaxation
Timestamps:
0:00 Welcome & Benefits of Chair Yoga
0:42 Sitting Tall: Mountain Pose & Breathing
1:17 Chair Sun Salutation Flow
2:19 Seated Body Rolls for Spinal Mobility
2:54 Cactus Arms (Chest & Shoulder Opener)
3:25 Seated Spinal Twist (Right & Left)
4:27 Arm & Shoulder Warm-up Stretches
5:45 Ankle & Foot Exercises (Prevent Trips)
7:04 Seated March with Arm Pull Downs (Core & Cardio)
8:01 Quad & Thigh Strengthening Exercises
8:49 Warrior I (Hip Flexor Stretch)
10:25 Warrior II & Reverse Warrior
11:45 Seated Side Angle Stretch
13:45 Eagle Pose for Stiff Joints
16:22 Figure Four Stretch (Seated Hip Opener)
17:54 Wide Leg Stretch & Shoulder Release
19:01 Seated Forward Fold (Spine Stretch)
20:34 Alternate Nostril Breathing (Pranayama)
23:30 Guided Full Body Scan Relaxation
27:13 Final Cleansing Breath & Namaste
If you enjoy gentle yoga, chair yoga, or movement for healthy ageing, this flow is a lovely addition to your daily routine.
#chairyoga #gentleyoga #yogaforbeginners #yogaforseniors #seatedyoga #yogaathome #mobility
✨ My FREE Gift For You: The Weekly Wellness Invitation ✨
https://yoga-etc-with-tina.kit.com/we...
🌟 Grab your free 31-Day Chair Yoga Challenge here: https://yoga-etc-with-tina.kit.com/f0...
❤️ SUPPORT THE CHANNEL & YOUR PRACTICE! I've poured all my love and knowledge into my new book, "The Feel Good First Chair Yoga Method." It's filled with beautiful photos, clear instructions, and 10 lovely routines to help you feel your best. Your support means the world! Find the book here: https://www.amazon.co.uk/dp/1919227806
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I’ve chosen to remove all disruptive mid-roll ads so you can enjoy peaceful, uninterrupted practices. If my videos bring you value, you can support my work in any of these ways:
✨ Become a Channel Member
Click the "Join" button under the video or visit:
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If you’d like to give a one-time thank you, look for the “Super Thanks” button below the video — it’s a lovely way to show your support.
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https://amzn.to/41ip4aY
As an Amazon Associate, I earn from qualifying purchases — at no extra cost to you. Thank you for your support.
Thank you for being here and helping keep this space calm and ad-free. 🙏
✨ CONNECT WITH ME
🌐 Website: https://yoga-etc.co.uk/
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📝 DISCLAIMER
The information on this channel is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor regarding any health concerns. The use of any information provided on this channel is entirely at your own risk.
20 Comments
Chair Yoga for Seniors & Beginners | 25 Minute Full Body Stretch
Yoga ETC with Tina
17,185 views
This gentle Full Body Chair Yoga Flow is perfect for seniors, beginners, and anyone wanting a safe, accessible way to move the body. In this 20-minute practice we take the spine through every direction, helping lubricate the joints, ease stiffness, support balance, and build confidence with everyday movement.
We start with a simple Chair Sun Salutation, warm the body with spinal rolls, chest opening, shoulder mobility, twists, heel and toe raises, ankle circles, and gentle strengthening for the legs. You’ll also move through supportive versions of Warrior I, Warrior II, Reverse Warrior, and Side Angle, all done from a sturdy chair.
To help calm the mind and settle the nervous system, we finish with Alternate Nostril Breathing (Nadi Shodhana) followed by a soothing guided body scan to release tension from head to toe.
This session is ideal if you’re looking to improve mobility, support healthy ageing, and enjoy movement that feels good rather than forced. All you need is a sturdy chair — and remember to listen to your body, move at your own pace, and keep breathing and smiling.
Benefits of this practice:
• Improves joint mobility and spinal flexibility
• Supports balance and coordination
• Strengthens legs, ankles, and posture muscles
• Encourages better breathing and relaxation
• Calms the mind with breathwork and guided relaxation
Timestamps:
0:00 Welcome & Benefits of Chair Yoga
0:42 Sitting Tall: Mountain Pose & Breathing
1:17 Chair Sun Salutation Flow
2:19 Seated Body Rolls for Spinal Mobility
2:54 Cactus Arms (Chest & Shoulder Opener)
3:25 Seated Spinal Twist (Right & Left)
4:27 Arm & Shoulder Warm-up Stretches
5:45 Ankle & Foot Exercises (Prevent Trips)
7:04 Seated March with Arm Pull Downs (Core & Cardio)
8:01 Quad & Thigh Strengthening Exercises
8:49 Warrior I (Hip Flexor Stretch)
10:25 Warrior II & Reverse Warrior
11:45 Seated Side Angle Stretch
13:45 Eagle Pose for Stiff Joints
16:22 Figure Four Stretch (Seated Hip Opener)
17:54 Wide Leg Stretch & Shoulder Release
19:01 Seated Forward Fold (Spine Stretch)
20:34 Alternate Nostril Breathing (Pranayama)
23:30 Guided Full Body Scan Relaxation
27:13 Final Cleansing Breath & Namaste
If you enjoy gentle yoga, chair yoga, or movement for healthy ageing, this flow is a lovely addition to your daily routine.
#chairyoga #gentleyoga #yogaforbeginners #yogaforseniors #seatedyoga #yogaathome #mobility
✨ My FREE Gift For You: The Weekly Wellness Invitation ✨
https://yoga-etc-with-tina.kit.com/we...
🌟 Grab your free 31-Day Chair Yoga Challenge here: https://yoga-etc-with-tina.kit.com/f0...
❤️ SUPPORT THE CHANNEL & YOUR PRACTICE! I've poured all my love and knowledge into my new book, "The Feel Good First Chair Yoga Method." It's filled with beautiful photos, clear instructions, and 10 lovely routines to help you feel your best. Your support means the world! Find the book here: https://www.amazon.co.uk/dp/1919227806
▶️ SUBSCRIBE TO MY CHANNEL
Don’t miss a video! Click here to subscribe and join our community:
@yogaetctina
💛 SUPPORT MY WORK & KEEP THE CHANNEL AD-FREE
I’ve chosen to remove all disruptive mid-roll ads so you can enjoy peaceful, uninterrupted practices. If my videos bring you value, you can support my work in any of these ways:
✨ Become a Channel Member
Click the "Join" button under the video or visit:
@yogaetctina
✨ Send a Super Thanks
If you’d like to give a one-time thank you, look for the “Super Thanks” button below the video — it’s a lovely way to show your support.
✨ Shop My Yoga Gear
Find beautiful, sustainable yoga apparel here:
https://yoga-etc-uk.teemill.com/
🧘♀️ For a Little Extra Support
Pop over to my Amazon shop for yoga tools, wellness goodies & feel-good finds:
https://amzn.to/41ip4aY
As an Amazon Associate, I earn from qualifying purchases — at no extra cost to you. Thank you for your support.
Thank you for being here and helping keep this space calm and ad-free. 🙏
✨ CONNECT WITH ME
🌐 Website: https://yoga-etc.co.uk/
📘 Facebook: Facebook: yogainworthing
📸 Instagram: Instagram: yoga_etc_
📝 DISCLAIMER
The information on this channel is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor regarding any health concerns. The use of any information provided on this channel is entirely at your own risk.