October 19

Chair Yoga Stretch & Strength // Seated Exercises for Seniors & Beginners

42  comments

This delightful seated workout incorporates both yoga to improve mobility and flexibility as well as the use of one hand weight to improve strength and build bone mass.

30 minute chair yoga will leave you feeling great, both relaxed and energized throughout your entire body.

I'm using one 3 pound dumbbell for this workout. You can always use a lighter weight or water bottle, or a can to offer some resistance. Please go at your own pace and if you are unsure of what weight to use please start lighter.

I hope you enjoy this workout! Please let me know in the comments how you liked it!

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arm strength, chair exercises for seniors, chair yoga 30 minutes, easy chair yoga, Seated yoga, seated yoga for beginners, seated yoga for seniors, senior chair yoga, senior shape, upper body strength for seniors, yoga for strength, yoga with weights


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  • Another great workout – its so good to be able to mix it up and yesterday I did cardio kickboxing! The fact that I can do barre, pilates, yoga etc whichever takes my mood, all in one place, is wonderful – thank you Lauren xx (from over 60 year old, not fragile nor wimpy!)

  • What a fantastic hybrid workout! I feel amazing yet worked yet calm all at the same time πŸ’– Well done youπŸ₯³

  • Another great workout from Lauren, mixing stretching with a bit of strengthening, it was the perfect mix and the exact amount of time to do after work or in the evening. The explanations, the moves, the tips, the nice smile, everything is sooo good and motivating. It’s big quality work that helps me staying fit instead of lying around in front of the TV. A huge thank you to you, Lauren, to make it possible πŸ˜‰

  • Wonderful workout – Lauren – what exercised do you recommend for a tight hip flexor and hamstring (one side only) ?

    • Glad you liked it Barbara. I can’t remember, can you get on the floor? sitting actually causes our hip flexors to be tight. They are not really stretched in this video. But in my other 30 min yoga we do a warrior pose that is good for hip flexors. If you can get on the floor pigeon pose is great, or I can recommend one of my pilates videos. Let me know.

  • So pleased to find this one, Lauren. Love the flow you create between the positions. And music is perfect! Keep ’em coming!

  • Really different for me! I love doing different moves and noticing how my body responds and what muscles feel it. Thank you.

  • It feels so good (meditation and workout at the same time). Thank you!!!

  • We liked this very much, especially the seatbelt move! We use half-filled one pint Perrier bottle for weight.

  • Hi Lauren. Thanks for another wonderful chair yoga workout! Before watching the video, I did 40 squats and a set of rotator cuff exercises with my 3# weights. Needless to say, my quads are singing now- in a good way(!) and my shoulder muscles feel great. Your workouts are so appreciated.

  • Im working a night shift and doing your chair yoga πŸ§˜β€β™€οΈ on my break love it 😍

  • I love the weight section in this class … very good … been doing this class for a little over a week and feel my flexibility has improved already. Will keep going … πŸ’ͺ its a great class πŸ‘

    • Yay Denise! That’s great you have already seen improvement! Keep up the good work πŸ’œ

    • I didn’t mention. But I fractured my fibula 8 weeks ago.. which is so limiting in terms of keeping a certain fitnes level. Still unable to do my usual early morning walk for another couple of weeks … I’m adhering to docs instructions. The only limiting part of the class is me crossing my leg over the knee but I just cross at the ankle so I don’t really lose out…πŸ‘ your class has been a godsend to.me…. thank you.

  • Hi there Lauren, I’ve been trying various chair yoga routines recently and worked out with you for the first time this morning. I thoroughly enjoyed this session with weights. Thank you for incorporating the weights (I used two 2-pound hand weights) to help me stretch and strengthen and build bone mass. This is exactly what I needed this morning…see you next time, Lauren.

    • Wonderful! Welcome Clova. I’m thrilled you found my channel and liked the workout. Thank you πŸ’œ

  • Thank you for this great workout that has incorporated everything that’s needed. This will become a definite part of my routine

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