Increasingly, more people are seeing the value of Eastern exercises like yoga and tai chi exercises in improving harmony. Even if you can find a class or instructor near you, it can be a daunting prospect to get started. That’s why we developed this list of some yoga and tai chi exercises to get seniors on the road to harmony. They won’t completely replace the class or instructor experience, but they’re a good place to start.

Yoga for Seniors: Some Easy Poses to Try

While people of any age can practice it, yoga for seniors offers several important benefits. It’s a low-impact exercise modified easily for any level of physical ability.

In addition to the physical benefits, yoga is a mentally and emotionally positive activity. Some studies have shown yoga to reduce stress, anxiety, and depression. Those physical benefits aren’t anything to sneeze at, either. Yoga can improve balance, flexibility, and strength and provide the usual benefits regular exercise brings.

Yoga can be practiced alone or in groups, requiring little equipment beyond a mat. Yoga sessions should always start gently and easily. Start by taking a few calming breaths and light stretches before trying these simple starting poses.

Mountain Pose

At first appearance, you may think of Mountain Pose as nothing more than standing still. It would be more accurately described as standing in a particular and mindful way.

Start by standing straight, legs hip-width apart, and your arms by your side. Build your posture from the feet up. Focus on engaging your ankle, legs, thighs, and pelvis to help support the upper body. Let the shoulders fall back and relax, looking straight ahead.

One mental exercise that can help in this pose is to imagine growing taller. Almost like the crown of your head reaches for the ceiling, hold this pose for 5 to 10 slow, deep breaths. It’s as simple as that!

This is a great pose at the start of a session and to return to after any standing pose. Try taking a minute break during your day for a mountain pose break.

Lotus Pose

Lotus pose is the fundamental seated pose, and despite being also called the Easy Pose, it can be difficult for beginners. Here’s an easy version to do. Start by sitting cross-legged on the floor with knees atop their opposite foot (left on the right and so on). Lay your hands palms up and relax on your knees. Draw your shoulder blades back, lengthen your neck, looking straight ahead. Hold this pose for 5 to 10 deep breaths.

The “full lotus” is one of the more famous yoga poses. Don’t be discouraged if you can’t enter it immediately; just keep practicing this basic form.

Child Pose

Child Pose is a resting pose, which makes it a go-to for a break, especially while doing floor poses. Start kneeling in a tabletop position, dropping your back onto your lower legs. Rest your forehead on the floor or mat, laying your arms by your side or stretching them out. Hold this pose until you feel relaxed, as long as you feel comfortable holding it.

Downward Facing Dog

Downward Facing Dog stretches and tones the muscles in your lower legs. Start by kneeling on the floor or mat in a tabletop position, similar to Child Pose. Raise your hips to the air, forming an inverted “V” shape. Relax your neck and let your head hang. Keep your palms flat, elbows and knees straight, and heels on the floor. If your heels don’t reach, stretch them as much as possible towards the floor.

The Benefits of Chair Yoga for Seniors

Chair yoga is a great way to get started for seniors with additional flexibility or mobility concerns. This allows them to enjoy all of yoga's benefits without taking on any undue or unnecessary physical strain. Here are some easy chair yoga exercises for seniors to try.

Forward Chair Bends

This popular basic pose is about as simple as its name suggests. Start by sitting straight in the chair, inhaling, and raising your arms directly over the head. As you exhale, gently fall forward. If your hands can comfortably go far, rest their backs on the floor.

Relax in this position, letting the upper body sink slightly for a few breaths. Repeat this rising and falling motion several times.

Seated Eagle Pose

There are two ways to perform this pose, one of which is a modification of the standing pose. You can do the full pose or focus on just the upper parts of the exercise.

Cross your right thigh over your left if you’re including the legs in the pose. Otherwise, you can leave your feet flat on the floor. Tuck the right foot under the left calf if you can comfortably.

Cross your left arm over your right at the elbow for all attempts. After crossing your arms, bend your elbows and bring your palms to touch. Lift the elbows, let the shoulder drop, and hold for 3 to 5 breaths. Repeat this on the opposite side.

Seated Pigeon Pose

This position helps open the hips, assists in digestion, and improves flexibility. Start by sitting in a chair with your feet flat on the floor. Lift your right leg and rest the right ankle on the left knee. Focus on making your form as square as possible. Try to bend forward as far as you comfortably can for a greater stretch. Hold the position for around 5 deep breaths.

Easy Tai Chi Exercises for Seniors

Tai chi began as an ancient Chinese martial art. It has since evolved into a wellness practice of simultaneous movement and meditation. There are several schools of Tai Chi, but in the West, the most commonly seen is Yang-style Tai Chi. Tai Chi can be accessed by all levels of strength or mobility, making it perfect for seniors.

There are many benefits to studying tai chi, physical, mental, and social. Tai chi can improve sleep quality, reduce the risk of falls, and improve strength, flexibility, posture, and cardiovascular health. Practicing tai chi has also been shown to improve memory and overall mental health, reduce stress, and increase longevity. Tai chi also acts as a great social outlet to combat feelings of loneliness and social isolation.

Here are some basic tai chi exercises to try to get started. Many of these exercises have poetic and symbolic names that help suggest their movements.

Draw the Bow

Many tai chi exercises are built around fluid and deliberate movement, and Draw the Bow (or Shoot the Bow) is no exception. You pull one arm back while pushing the other forward, adjusting your feet as necessary. This movement is almost like drawing or shooting an imaginary bow and arrow. It opens the chest and lungs, strengthening the heart and stimulating circulation.

Touch the Sky

This exercise can work well as a warm-up, cool-down, or any part of the routine. While standing straight, keep your arms relaxed on your lap, with hands facing each other. While inhaling, bring your arms to chest height. Flip the palms outside when exhaling, and raise your hands above your head.

Golden Lion Shakes its Mane

This movement involves a healthy twist, similar to the movements of dancing lions common in the Chinese theater. While seated, take a deep breath and lean forward until you feel your stretch. Then, twist one shoulder forward carefully, letting the back, neck, and head turn. Return to the forward position in the middle, then repeat the twist in the other direction.

Wave Hand Like Clouds

This graceful and flowing movement promotes relaxation and coordination. Start by having your feet shoulder-width apart, relaxing your arms at your sides. As you shift your weight to one side, raise one arm in front while the other sweeps gently behind. Your hands should move in a circular motion, quite literally waving your hands like clouds floating in the sky. Alternate this movement from side to side, allowing the body to move harmoniously with the arms. When done correctly, this should create a fluid wave-like motion.

Parting the Wild Horse’s Mane

This is a fundamental movement of Tai Chi, focusing on weight-shifting and coordination. Begin with feet shoulder-width apart and hands relaxed to the sides. Step forward with one foot, gently extending both arms forward while you do it. Bring one hand close to your chest as you shift your weight to the front foot. The other hand should move downward and backward. Imagine a wild horse you’re gently guiding with your hands. Repeat this movement on the other side, alternating between your left and right foot.

Repulse the Monkey

This exercise focuses on circular motion and balance. Start with your feet shoulder-width apart and hands relaxed to your sides. Shift weight to one side while gently turning your upper body in the opposite direction. Then, shift your weight back to the center, moving your arms in a circular motion. Imagine you are being bothered by a small imaginary monkey, and you are trying to repulse him away. Repeat this movement on the other side, allowing the body to flow naturally with each repulse.

Basic tai chi movements like these are just a glimpse into the practice. To feel the full benefits, you’ll want to explore them more with proper guidance and practice. Proper guidance and practice in tai chi bring seniors many physical, mental, and emotional benefits.

Tai Chi and Yoga for Seniors (and More!) with Symphony Senior Living

Tai chi and yoga for seniors are such popular exercises for a reason. They offer physical and mental benefits while being easy for anyone to start. All it takes is starting with exercises like these and finding an instructor or class near you to continue.

If you’re looking for resources and assistance with your retirement years, Symphony Senior Living is here to help. You can learn more about senior yoga and a range of other topics on our blog. Symphony has several senior living facilities that either offer yoga or tai chi or have access to local classes.

Contact a nearby location for a tour and to have any questions you might have answered.

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