Health Benefits of Chair Yoga for Seniors

By Pooja Toshniwal PahariaReviewed by Benedette Cuffari, M.Sc.

Introduction
What is chair yoga?
Clinical evidence on mobility and balance
Chair yoga and muscle strength
Quality of life and psychological well-being
Chair yoga in clinical populations
Safety and practical considerations
Future directions
Conclusions
References
Further reading

Chair yoga is a safe and adaptable practice that improves mobility, strength, mood, and overall quality of life in older adults, including those with chronic conditions. Research highlights its role in reducing pain, anxiety, and frailty while supporting independence and healthy aging.

Image Credit: Daniel Requena Lambert / Shutterstock.com

Introduction

Aging leads to a wide range of health challenges, including reduced mobility, muscle weakness, chronic pain, and increased fall risk, all of which threaten the independence of seniors and their quality of life. Several studies suggest that yoga may offer significant health benefits; however, traditional formats may be inaccessible for many older adults with physical limitations.^2,17

Chair yoga is a safe and adaptable alternative to traditional yoga that has been shown to improve mobility, strength, balance, flexibility, and overall mood in older adults.^2,3,5,7,9

What is chair yoga?

Chair yoga is a gentle adaptation of traditional yoga in which practitioners perform poses while seated or with the support of a chair. Rooted in Hatha Yoga, chair yoga retains the physical postures, breathing techniques, and meditative focus of yoga while making them more accessible and adaptable.^1,2

Sample of chair-based poses that were used in the adapted yoga programme.²

Common adaptations include seated stretches, trunk rotations, supported standing using the chair for stability, breathwork, and brief relaxation/meditation. These modifications are designed to improve comfort, posture, and joint mobility without requiring floor-based practice.^4,17

Chair yoga is particularly suited for older adults with joint pain and inflammation, limited flexibility, or balance concerns who may feel unsafe in traditional yoga settings. Across trials and reviews, reported benefits include improved functional mobility, flexibility, stress reduction, and well-being, with programs tailored to participants’ abilities.^1,2,7,17

Clinical evidence on mobility and balance

Randomized controlled trials and quasi-experimental studies demonstrate that chair yoga programs enhance gait speed, flexibility, and range of motion. For example, older adults with osteoarthritis who practiced chair yoga for eight weeks reported reduced pain and fatigue, along with improved walking ability; these improvements in pain interference were sustained at a 3-month follow-up.⁵

Community and care-setting studies also report better balance, confidence, and functional performance, alongside improvements in daily activities among older women with knee osteoarthritis in Taiwan.^7,9

Beyond musculoskeletal conditions, a chair-based yoga program for adults with neurodisability demonstrated feasibility and favorable changes in health-related quality of life and interoceptive body awareness.¹⁶

Among seniors diagnosed with chronic conditions, such as osteoarthritis, participation in chair yoga reduces pain interference and enhances function across diverse populations.⁵ In Parkinson’s disease, an information/education resource describes chair-based adaptations aimed at improving flexibility and comfort; however, high-quality clinical trials of chair yoga in Parkinson’s remain limited.⁶

Chair yoga and muscle strength

Muscle strength must be maintained in older adults to prevent age-related muscle loss, reduce the risk of falls and fractures, as well as support bone health. Chair yoga for seniors can enhance lower-limb and core strength, both of which are crucial for safe movement and daily function.

In a 12-week program for community-dwelling women with low physical activity, study participants increased their hand grip strength, enhanced upper- and lower-limb endurance, and showed improved agility. Several studies have also reported improved endurance for everyday tasks such as walking, standing up from a chair, and climbing stairs as advantages of chair yoga for seniors.⁷

Participants in the Gentle Years Yoga program performed swifter sit-to-stand movements, demonstrated greater lower-limb flexibility, and had higher overall physical performance as compared to those who did not engage in the program. Pilot randomized controlled trial data support benefits at 3 months; a later qualitative process evaluation describes how participants used the program as a practical health tool.^2,11

Integrating mindfulness/relaxation elements within chair yoga has been associated with improved functional capacity and well-being in quasi-experimental studies.^8,9

Stronger muscles improve joint stability and coordination, thereby reducing the risk of falls and enhancing confidence in movement. Thus, the combination of physical gains and improved mental well-being positions chair yoga as an effective and low-cost strategy to slow functional decline, preserve autonomy, and promote healthier aging.^2,7,9

Quality of life and psychological well-being

Chair yoga for seniors offers meaningful psychological and social benefits, including reduced stress and improved mood. In one study, care home residents, including individuals with dementia, experienced less anxiety and depression after an eight-week program, thereby confirming its utility even for frail populations.³

In the Gentle Years Yoga line of work, a pilot randomized trial reported short-term gains in health status and mental well-being, and a qualitative process evaluation found that participants valued breathwork and relaxation for stress management in their daily lives.^2,11

Research on remote or online chair yoga with older adults living with dementia found the approach to be feasible and safe. Although quantitative sleep outcomes did not show significant improvement, participants and caregivers described experiencing relaxation and perceiving benefits from sleep in the qualitative work. Group chair yoga sessions also foster community building and increase motivation to maintain regular practice.^10,12

Whether in-person or online, chair yoga offers encouragement to promote a higher quality of life for seniors.^10,11,12,17

Chair yoga in clinical populations

Chair yoga for seniors offers significant benefits for those managing chronic pain conditions, such as arthritis, according to evidence from randomized and quasi-experimental trials. Gentle, low-impact movements paired with mindful breathing help reduce stiffness, fatigue, and pain flare-ups while improving joint mobility and circulation. Improved functional fitness and activities of daily living have been observed in programs focused on osteoarthritis.^5,9,13

For cardiometabolic and pulmonary conditions, broader yoga (not limited to chair-based formats) has been associated with reductions in blood pressure and favorable lipid changes in cardiac disease populations, as well as with improved lung function and 6-minute walk distance in chronic obstructive pulmonary disease (COPD). These meta-analyses support the physiological plausibility of the benefits, while targeted chair yoga trials in these specific conditions are still emerging.^14,15

In rehabilitation and long-term care facilities, chair yoga is well-tolerated, even among adults with neurological disabilities or high physical dependence. Reported outcomes include improvements in body awareness, emotional regulation, and overall wellness.¹⁶

Image Credit: Koldunuv / Shutterstock.com

Safety and practical considerations

Health providers consider chair yoga to be a safe and low-risk form of physical activity, thus making it ideal for older adults with limited mobility or chronic conditions. Trials commonly report high adherence with no serious adverse events.^2,5,10

The role of trained instructors is critical for maximizing benefits and minimizing risks. Certified teachers can modify stretches for individuals with arthritis, adapt breathing exercises for those with respiratory issues, or offer support for balance concerns. This personalized approach ensures inclusivity, allowing seniors of varying fitness levels to participate with confidence.¹⁷

Program designs used in the literature include twice-weekly sessions for 8 weeks, each lasting approximately 45 minutes (chair yoga for osteoarthritis), and once-weekly to twice-weekly classes over approximately 12 weeks, each lasting 60–75 minutes (Gentle Years Yoga). Beginners may start with shorter sessions of 10–20 minutes each, two to three times weekly, while gradually improving their strength and flexibility. Even daily sessions of 10–15 minutes can ease stiffness and promote relaxation.^2,3,5

A sturdy, non-wheeled chair, controlled breathing, and listening to the body are essential for safe practice. Seniors with chronic conditions should consult a physician before participating in chair yoga.¹⁷

Future directions

While evidence is growing, larger and more definitive randomized trials are needed to confirm the effects of chair yoga on mobility, strength, and psychosocial outcomes, and to compare different formats and doses.^2,17

Early studies suggest that online chair yoga for seniors is a practicable and safe approach to improve sleep, relaxation, strength, and mood, even in adults with dementia. Feasibility is strong, although quantitative outcomes, such as sleep and loneliness, may vary; qualitative data highlight the perceived benefits and social connections.^10,12

Wider integration into community wellness and healthcare programs could increase geriatric engagement in chair yoga programs. For example, rehabilitation centers and long-term care facilities can incorporate chair yoga for seniors, while clinicians can prescribe chair yoga as an adjunctive treatment for conditions such as arthritis, back pain, and anxiety. The low cost, adaptability, and health benefits associated with chair yoga make it an ideal intervention to support independence, resilience, and healthy aging.^8,17

Conclusions

Clinical evidence increasingly corroborates chair yoga for seniors as a safe and efficacious approach to promote healthy aging and manage chronic diseases. Documented chair yoga benefits include improved balance, muscle strength, flexibility, and mobility, as well as reductions in stress, anxiety, and depressive symptoms.^2,3,5,7,9,11

Given its accessibility (in seated and supported formats), favorable safety profile, and feasibility in both community and care settings, chair yoga is well-positioned for broader adoption in senior health programs.

References

1. Marques, M., Chupel, M. U., Furtado, G. E., et al. (2017). Influence of chair-based yoga on salivary anti-microbial proteins, functional fitness, perceived stress, and well-being in older women: A pilot randomized controlled trial. European Journal of Integrative Medicine 12, 44-52. DOI:10.1016/j.eujim.2017.04.008, https://www.sciencedirect.com/science/article/pii/S187638201730094X.
2. Tew, G. A., Howsam, J., Hardy, M., & Bissell, L. (2017). Adapted yoga to improve physical function and health-related quality of life in physically inactive older adults: a randomised controlled pilot trial. BMC Geriatrics 17, 131. DOI:10.1186/s12877-017-0520-6, https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0520-6.
3. Frampton, K., Oppedijk, L., Hadley, R., & Annett, L. E. (2024). Reduced Anxiety and Depression and Improved Mood in Older Adults Living in Care Homes After Participating in Chair Yoga. Journal of Applied Gerontology. DOI:10.1177/07334648241241298, https://journals.sagepub.com/doi/10.1177/07334648241241298.
4. Dua, R., Saloni, M., Bhadoria, A. S., & Rupesh, K. (2021). Chair Yoga. Journal of Medical Evidence, 2(3):262-266. DOI:10.4103/JME.JME_5_21, https://journals.lww.com/jome/fulltext/2021/02030/chair_yoga.16.aspx.
5. Park, J., McCaffrey, R., Newman, D., et al. (2017). A Pilot Randomized Controlled Trial of the Effects of Chair Yoga on Pain and Physical Function Among Community-Dwelling Older Adults with Lower Extremity Osteoarthritis. Journal of the American Geriatrics Society 65(3), 592-597. DOI:10.1111/jgs.14717, https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/jgs.14717
6. Parab, S., Shah, L. R., Padia, N., & Shetty, T. (2024). Chair Yoga to Improve Flexibility in Individuals With Parkinson's Disease. Archives of Physical Medicine and Rehabilitation 105(4), 803-807. DOI:10.1016/j.apmr.2023.09.026, https://www.archives-pmr.org/article/S0003-9993(23)00614-7/fulltext.
7. Yao, C., & Tseng, C. (2019). Effectiveness of Chair Yoga for Improving the Functional Fitness and Well-being of Female Community-Dwelling Older Adults with Low Physical Activities. Topics in Geriatric Rehabilitation 35(4), 248-254. DOI:10.1097/TGR.0000000000000242, https://journals.lww.com/topicsingeriatricrehabilitation/fulltext/2019/10000/effectiveness_of_chair_yoga_for_improving_the.3.aspx.
8. Kertapati, Y., Sahar, J., & Nursasi, A. Y. (2018). The effects of chair yoga with spiritual intervention on the functional status of older adults. Enfermería Clínica 28, 70-73. DOI:10.1016/S1130-8621(18)30040-8, https://www.sciencedirect.com/science/article/pii/S1130862118300408.
9. Yao, T., Lee, O., Hong, H., & Su, C. (2023). Effect of Chair Yoga Therapy on Functional Fitness and Daily Life Activities among Older Female Adults with Knee Osteoarthritis in Taiwan: A Quasi-Experimental Study. Healthcare 11(7), 1024. DOI:10.3390/healthcare11071024, https://www.mdpi.com/2227-9032/11/7/1024.
10. Park, J., Heilman, K. J., Sullivan, M., et al. (2022). Remotely supervised home-based online chair yoga intervention for older adults with dementia: Feasibility study. Complementary Therapies in Clinical Practice 48, 101617. DOI:10.1016/j.ctcp.2022.101617, https://www.sciencedirect.com/science/article/pii/S1744388122000858.
11. Ward, L., Tew, G. A., Wiley, L., et al. (2025). Perceptions and experiences of chair-based yoga by older adults with multimorbidity - a qualitative process evaluation of the Gentle Years Yoga randomised controlled trial. BMC Geriatrics 25, 152. DOI:10.1186/s12877-025-05782-3, https://link.springer.com/article/10.1186/s12877-025-05782-3.
12. Park, J., et al. (2022). ‘Now I can bend and meet people virtually in my home’: The experience of a remotely supervised online chair yoga intervention and visual socialisation among older adults with dementia. International Journal of Older People Nursing 18(1), e12513. DOI:10.1111/opn.12513, https://onlinelibrary.wiley.com/doi/full/10.1111/opn.12513
13. Park, J., Newman, D., McCaffrey, R., et al. (2016). The Effect of Chair Yoga on Biopsychosocial Changes in English- and Spanish-Speaking Community-Dwelling Older Adults with Lower-Extremity Osteoarthritis. Journal of Gerontological Social Work 59(7-8), 604-626. DOI:10.1080/01634372.2016.1239234, https://www.tandfonline.com/doi/10.1080/01634372.2016.1239234.
14. Kalra, S., et al. (2022). Effects of Yogic Interventions on Patients Diagnosed with Cardiac Diseases. A Systematic Review and Meta-Analysis. Frontiers in Cardiovascular Medicine 9, 942740. DOI:10.3389/fcvm.2022.942740, https://www.frontiersin.org/articles/10.3389/fcvm.2022.942740.
15. Liu, X., Pan, L., Hu, Q., et al. (2014). Effects of yoga training in patients with chronic obstructive pulmonary disease: a systematic review and meta-analysis. Journal of Thoracic Disease 6(6), 795-802. DOI:10.3978/j.issn.2072-1439.2014.06.05, https://jtd.amegroups.org/article/view/2672.
16. Suárez-Iglesias, D., García-Porro, M., Clardy, A., & Ayán Pérez, C. (2021). Feasibility and effects of a chair-based yoga program for adults with neurodisability. Disability and Rehabilitation 44(18), 5220-5230. DOI:10.1080/09638288.2021.1933617, https://www.tandfonline.com/doi/10.1080/09638288.2021.1933617.
17. Veneri, D., & Gannotti, M. (2022). Take a Seat for Yoga with Seniors: A Scoping Review. OBM Geriatrics 6(2), 197. DOI:10.21926/obm.geriatr.2202197, https://www.lidsen.com/journals/geriatrics/geriatrics-06-02-197.

Further Reading

• All Yoga Content
• Peace of Mind: How Yoga Changes the Brain
• What Are the Health Benefits of Yoga?
• Sleep and Yoga
• Fibromyalgia and Yoga

Last Updated: Sep 23, 2025