Evergreen Yoga – Gentle Yoga & Meditation for Seniors

Gentle yoga for ages 60 and up

Move gently. Breathe deeply. Feel at home in your body.

Simple chair-based yoga, breathing, and meditation you can do at home in about ten minutes a day. No experience, special clothing, or getting down on the floor required.

Start the 10-Minute RoutineWhy Yoga?

Why it helps

A practice that meets you where you are

Yoga combines slow movement, breath, and attention. Many older adults enjoy it for these everyday reasons.

Steadier balance

Standing and seated poses train the small muscles that keep you steady, which builds confidence on stairs and uneven ground.

Easier movement

Gentle stretches for shoulders, hips, and spine can make reaching, bending, and getting up from a chair feel smoother.

A calmer mind

Slow breathing and quiet attention give your day a pause, and many people find it easier to relax afterward.

Community and routine

A short daily habit gives structure to your morning, and it is simple to share with a friend, spouse, or neighbor.

Your first routine

Six chair poses, about ten minutes

Sit toward the front of a sturdy chair with both feet flat on the floor. Move slowly, breathe through your nose, and stop if anything hurts.

  1. Seated MountainSit tall, shoulders relaxed, hands on your thighs. Breathe slowly for five breaths, feeling the top of your head rise toward the ceiling.
  2. Overhead ReachInhale and lift both arms up. Exhale and lower them. Repeat five times, as high as feels comfortable.
  3. Seated Cat-CowHands on knees. Inhale, lift your chest and look forward. Exhale, round your back gently. Repeat six times.
  4. Gentle TwistSit tall, turn your upper body to the right, holding the chair back with one hand. Hold three breaths, then switch sides.
  5. Side StretchRaise your right arm and lean gently to the left. Hold three breaths, then switch sides.
  6. Forward FoldSlide your hands down your thighs and let your chest hang forward only as far as is comfortable. Rise slowly with an inhale.
Safety first: Check with your doctor before starting any new exercise, especially if you have dizziness, balance concerns, or a joint or bone condition. Never push into pain.

Breathing and meditation

Three calming practices

Each takes under five minutes and can be done in a chair, in bed, or on a park bench.

  • Belly breathing. Place one hand on your stomach. Inhale for a count of four so the hand rises, and exhale for six. Repeat ten times.
  • Five senses check-in. Quietly name something you see, hear, feel, smell, and taste. It brings your attention gently back to the present moment.
  • Gratitude pause. Close your eyes, take three slow breaths, and think of one thing from today you are thankful for.

Make it a habit

A simple weekly plan

Consistency matters more than intensity. Short, regular sessions fit easily into most days.

Monday10-minute chair routine
TuesdayBelly breathing, 5 min
Wednesday10-minute chair routine
ThursdayShort walk and gratitude pause
Friday10-minute chair routine
SaturdayFive senses check-in outdoors
SundayRest, or stretch with a friend

Trusted resources

Keep learning, and find a class near you

If you would like guidance in person, these reliable sources can help. Each link opens in a new tab.

NIH: Yoga Basics

Research-based overview of yoga from the National Institutes of Health.

NIA: Staying Active

Exercise guidance for older adults from the National Institute on Aging.

SilverSneakers

Fitness programs and classes for older adults, offered through many Medicare plans.

Eldercare Locator

Find senior centers and wellness programs offered in your community.

Your first session starts with one breath.

Take a seat, relax your shoulders, and begin the routine above. Ten gentle minutes today is a wonderful start.

Begin the RoutineTry a Breathing Practice
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