Gentle Chair Yoga for Beginners and Seniors

Chair yoga is a wonderful practice for every body, suitable for beginners and seniors.

Hey yogis, this week I’m offering you an easy chair yoga sequence that’s suitable for all experience levels, a great yoga class for beginners, seniors or people with limited mobility.

Chair yoga is a great way to slowly and gently build strength and flexibility. You won’t need anything other than a chair, try to find one that doesn’t have arms and one that has back support.


This course is suitable for all ages and all fitness levels. If you’re looking for an alternative to traditional floor yoga while getting the same benefits, look no further. Chair Yoga is a great way to gently stretch and strengthen key muscles while staying safe and respecting your body’s limits. This is a wonderful practice for seniors, office workers who want to do yoga at their desk or people working with injuries.

This course includes:
– 35 minute Level 1 Chair Yoga Slow Flow
– 35 minute Level 2 Chair Yoga for Balance & Stability
– 10 minute All Levels Chair Yoga Energizer
– 30 chair yoga poses demonstrated and explained

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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
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  1. I've been feeling too lazy to stretch for awhile, this video meant I could just sit in my chair and stretch and it made a huge difference in how I feel. Thank you!

  2. Thanks a lot fo the wonderful way the yoga exercises shown and explained which can be practiced sitting on a chair specially for seniors like us . I felt it so useful and going to practice regularly .Thanks again – Nunna

  3. I am 74, 75 in May and took my first Chair Yoga class on Monday. This class is great for me to do for days before my next Monday class. Thanks so much!

  4. I have a bad shoulder and am happy I found you. I stopped doing workouts because my should has no strength and limited mobility. I found that I can actually do these exercises and not hate my shoulder for not working right anymore. Thank you.

  5. I want to thank you so much. You just gave me the belief I can do yoga. I've had a knee surgery and have been wanting to figure out a way to do this. I do mudras now but this is so wonderful what you've shown on this video. Namaste and thanks so much.

  6. I have watched many yoga videos and this is the best for me. Kassandra takes me through the exercises so slowly I can keep up learn the proper technique.

  7. These chair yoga moves are similar to the class I used to attend. I feel comfortable and confident in doing these as they are familiar. It's great I can do it online in my own time too!

  8. In the past 16 months, I've had a shoulder replacement, carpal tunnel surgery on both wrists and a femur fracture and meniscus tear. Plus I turned 65, so I was very nervous about doing many movements and this has been a great way to regain some flexibility in a safe way. Thank you!

  9. I have wanted to get back into yoga for some time now but have found kneeling poses impossible due to a knee replacement. I’m glad I found this video and would be interested in others that have been adapted for those with knee replacements.

  10. Yes, more chair yoga for us experienced yogis who have injuries. I hurt my knee and am trying to resist doing my usual yoga practice. This is a great in-between so I can still do my daily yoga but also protect my knee from further injury. Thanks!

  11. i am a senior who has a lot of stress with job and family. this class is so helpful in releasing stress. thank you so much. my goal is to do these exercises daily.

  12. As a Yoga teacher, I loved the sequencing of this Chair Yoga class. I'll be back teaching this class soon and I just needed a good refresher. Well done!

  13. I love your 10 min stretches. This may sound weird but i was having problems doing my routine with you because we have a new dog that jumps on me when im on the mat. I am so glad you did these chair yoga videos because now i can sit in my chair and stretch and my dog doesnt interrupt me. Personally you helped me keep going with my routine with this chair variation. Thank you!

  14. Thank you for this practice. I am recovering from a severe bout of vertigo. I was able to modify further from this and have very nice practice. I would love to see a practice designed for those recovering from/at risk for Benign Paroxysmal Positional Vertigo. Thanks so much for all you do to make yoga accessible and meaningful to all.

  15. My daughter has been encouraging me to try yoga for years. I tried just a few times and found it so frustrating but then realized the yoga I was going to with a friend was way above my level as a beginner and a senior. I'm 67 years old and just today found your channel and tried the chair yoga. I never realized how out of shape I was until I finished this! It looks so easy when you do it but I can barely move my arms and legs in these positions. I did get frustrated initially but stuck with it and I can really feel a difference. I'm sure I'll feel it even more tomorrow when I wake up but I will keep at it. Will get to it again tomorrow morning – thank you so much. If I can do what you do in this video I will feel really accomplished. Shouldn't take me more than a year or so LOL

  16. 44 and rehabbing a double knee injury and this is by far the best I’ve ever found online so far, I love how much detail and understanding of pain and modification you are aware of with gentle posture attention in the midst of each vinyasa and it feels like I’m in class with you in person. Thank you for this gift, as a former athletic trainer I am impressed and look forward to supporting the channel and program

  17. Not gentle. I have been fighting Chronic Fatigue Syndrome for thirty years; and must restart conditioning every year or so. That's what I was looking for in gentle chair yoga. Something that could help me start conditioning again.

  18. I have severe spinal stenosis and other issues that prevent twisting and bending, so I'm looking for this approach.
    Your advice? Is this effective even if your bends or twists are half of what you show?

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