Yoga for older adults can emphasise chair support, gradual mobility, balance near a wall and clear transitions between positions.
Navigator
Prepare the space
- Use a stable chair without wheels.
- Keep the floor clear.
- Place a wall nearby for balance.
- Use blocks and blankets.
Chair sequence
- Open and close the hands.
- Circle the ankles.
- Raise one arm at a time.
- Round and lengthen the spine gently.
- Practise a small seated twist.
Supported standing
- Tadasana with one hand on the chair
- Heel raises
- Small supported Chair Pose
- Short standing lunge
- One-foot balance with wall support
Breath and rest
Observe ordinary breathing while seated. Finish with the lower legs on a chair or with supported upright rest.
Common mistakes
- Using an unstable chair.
- Standing away from support.
- Moving too quickly between levels.
- Holding the breath.
Practice limits
Stop when movement causes sharp discomfort, dizziness, tingling or instability. Learn unfamiliar poses and floor transitions from a qualified yoga teacher.
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