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Easy Moves for Strength, Flexibility & Calm
Yoga. I know, I know. The first thing you think of when you hear yoga is bend like a pretzel, or risk throwing your back out but hear me out. Yoga has made a huge difference in my life, and I’d like to tell you why.
Yes I am a yoga teacher but the reason I am a yoga teacher is because of the many benefits I first-hand see not only in myself but my students as well. Stronger core. Better balance. Fewer falls. And the list goes on.
The yoga I teach, Gentle Flow Yoga, is designed to move in a way that makes sense to the body, especially as we age. In the USA, unfortunately, many yoga classes are of the “fitness” type of class.
Difficult moves and a lot of up and down on the mat. That’s not all that great for us as we get older.
If Gentle Flow that I teach is number one, the next best option is chair yoga. Yep, that’s right. You, a chair, and deep breaths and intentional movement. Chair yoga will also help you feel stronger, more flexible, and a lot calmer.
Think of these two types of yoga as yoga, but more intentional and slower. No fancy poses. No pressure. Just gentle movements that meet you exactly where you are.
So kick off your shoes, get barefoot, and let’s get into why gentle and chair yoga might just become your new favorite workout. It is mine.
Why Chair Yoga is Perfect for Women Over 60
First off, if the idea of balancing on your head makes you scream “no, thanks,” you are not alone. These moves I myself no longer do. Why? My body doesn’t like them. Why do something that hurts more than it helps?
- Gentle Yoga moves intentionally so you are not beating yourself up. In Chair Yoga, you don’t need to get down on the floor at all. Or try to get back up until you are ready to do just that.
- It’s gentle on joints, making it ideal if you deal with arthritis or stiffness
- You can do it in your living room, on your porch, or even during TV time
- It improves posture, circulation, and flexibility, something we must really focus on as we age.
Even better? It helps you feel more grounded and calm, especially if the world feels a little too loud lately. I know it feels way too loud for me these days.
What You Need to Get Started
This part is easy. Here’s your short list:
- A mat or a sturdy, armless chair for chair yoga. If you are having trouble with balance, I do recommend even for those that are standing, to have a chair nearby. You can easily put your hand on it if you feel you need to.
- Comfy clothes that you can move in.
- Optional: if you have any issues that affect how you sit, you may need a block or a pillow behind your back in the chair.
- And as always, check with your doc if you’ve got any health concerns before you begin
5 Gentle and Chair Yoga Poses to Try Today
Let’s ease in with a few of my favorite moves. These are super simple and perfect even if you’ve never done yoga before.
1. Mountain Pose or Seated Mountain Pose (Tadasana)
Stand tall, feet grounded with the floor. Roll your shoulders back and down. Proud chest, chin up. Arms are down at your sides.
Chair Mountain Pose: Sit tall, feet flat on the floor. Roll your shoulders back. Place hands on your thighs. Breathe deep.
Why it’s great: Helps with posture and balance — and reminds you how powerful “just sitting” can be.
2. Table Top Cat-Cow or Seated Cat-Cow Stretch
Tabletop position, meaning on your hands and knees. Hands are directly below your shoulders, knees directly below your hips. Inhale up into cat (think angry cat) exhale down, release belly (think cow with full udders).
Hands on your knees. Inhale, arch your back and lift your chest (cow). Exhale, round your spine and tuck your chin (cat).
Why it’s great: Relieves stiffness in your spine and improves flexibility.
3. Seated Spinal Twist
Both on the floor and in the chair. Sit tall. Place your right hand on the back of the chair, left hand on your thigh, and gently twist to the right. Hold for a breath, then switch sides.
Why it’s great: Aids digestion, stretches the spine, and helps with mobility.
4. Seated Forward Bend
Both on the floor and in the chair. Sit tall, feet flat. Inhale, then exhale as you slowly bend forward, letting your arms hang or rest on your thighs.
Why it’s great: Stretches your back and legs without straining anything.
5. Neck & Shoulder Rolls
Both standing and in the chair, do this following mountain pose, number 1 above. Gently roll your shoulders up and back, then forward. Slowly tilt your head side to side.
Why it’s great: Releases tension — especially if you carry stress in your shoulders (who doesn’t?!).
Try holding each pose for 3–5 breaths, or count to 30. The key? Don’t rush. Move with gentle, slow movements and patience. Be kind to yourself.
How to Make It a Daily Habit (Without Dreading It)
You don’t need to commit to an hour-long class. Just 10 minutes a day is enough to start noticing changes.
- Try it in the morning right after you wake up, before the coffee or breakfast. (Twists can make some people feel nauseous.)
- Or in the afternoon when you need a little reset
- Play soft music or nature sounds in the background
- Keep your chair yoga space clutter-free and peaceful
You could even pair it with a journal — track how you feel each day and watch your energy and mood improve over time.
I personally journal most days and am in the process of creating one just for you. But in the meantime if you need one, this is my favorite, and you can get it on Amazon using my affiliate link: Beginners Guide to Build a Strong Yoga Practice
The Mental Health Perks? So Many!
You might start chair yoga for your joints — but don’t be surprised if your mood gets a boost, too.
- Your mind slows down. Even after almost 50 years of practicing yoga, I still struggle with this.
- Your breathing gets deeper.
- You feel calmer and more in control, even on hectic days
Some women say they sleep better. Others say their anxiety eases.
Honestly? It just feels good to do, and the benefits are so many.
Final Thoughts from Me, Denise 💕
This isn’t about looking a certain way or doing “real yoga.” It’s about showing up for yourself, one gentle movement at a time.
You don’t have to be flexible. You don’t have to be fit. You just have to be willing to try — and that’s enough.
You got this and YES YOU CAN!
