10 – Minute Chair Yoga Exercises For Seniors – April Hattori

2. 3. 4. TARGETED AREAS: Back, chest, shoulders, spine Strike a majestic pose with Seated Cobra! If you find yourself with neck and back tension from leaning or hunching, take a few moments to proactively counteract it with this uplifting pose. Over time, the upper-body expansion and core integrity can lead to improved posture.

Let the energy moving along your spine bring a brightness to your day. From “Cow” of Seated Cat-Cow (here), place your hands on the sides of the chair seat or on your thighs for support. Roll your shoulders back and down, away from your ears, to open your chest. Imagine your collarbones gently spreading apart. Inhale deeply, lengthening your spine as you gently arch your upper back. Exhale as you lift your chest toward the ceiling, keeping your shoulders relaxed and elbows slightly bent. Keep your gaze above your sight line.

Take 3 to 5 rounds of breath, focusing on lengthening your spine and creating space between your vertebrae. For a challenge, as you lift your chest, lift your arms at your sides up to a forty- five-degree angle, pulling them slightly back, and spread your fingers with your palms facing forward, further stretching and strengthening the shoulders, back, and core. Keep in Mind: While gazing slightly upward, avoid overextending your neck. This pose can be done in a more casual seated environment, like the sofa. 1kitap1.com/en 1. 2. Keep a soft bend in your extended knee to protect the joint.

1. 2. 3. TARGETED AREAS: Calves, hamstrings, lower back Seated Forward Fold with Leg Extension is a perfect way to relieve tension from standing and moving around, like after preparing a holiday feast or touring a museum. I love including this pose in my cooldowns for older adults because it gently stretches the glutes and hamstrings. From Seated Mountain (here), inhale and extend your right leg straight out in front of you with the heel resting on the floor and toes pointing toward the ceiling.

This book is dedicated to my mom, Aiko, who inspires me every day with her beautiful spirit, strength, and sass. 1kitap1.com/en Callisto Publishing LLC Published by Callisto Publishing LLC C/O Sourcebooks LLC P.O. Box 4410, Naperville, Illinois 60567-4410 (630) 961-3900 callistopublishing.com Copyright © 2026 by Callisto Publishing LLC Text by April Hattori Illustrations by Drew Bardana Cover and internal design © 2026 by Callisto Publishing LLC All rights reserved.

At Callisto, we believe that books change lives. Thank you for buying an authorized copy of this book. Please note that no part of this book may be used or reproduced in any manner for the purpose of training artificial intelligence technologies or systems. Callisto and the colophon are trademarks of Callisto Publishing LLC. Series Designer: Lisa Schreiber Art Director: Lisa Schreiber Art Producer: Stacey Stambaugh Production Editor: Rachel Taenzler Production Designer: Jeffrey Piekarz This publication is designed to provide accurate and authoritative information in regard to the subject matter covered.

It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional service. If legal advice or other expert assistance is required, the services of a competent professional person should be sought. —From a Declaration of Principles Jointly Adopted by a Committee of the American Bar Association and a Committee of Publishers and Associations This book is not intended as a substitute for medical advice from a qualified physician. The intent of this book is to provide accurate general information in regard to the subject matter covered.

If medical advice or other expert help is needed, the services of an appropriate medical professional should be sought. 1kitap1.com/en Contents PART ONE Building Strength and Flexibility PART TWO Chair Yoga Poses PART THREE Chair Yoga Sequences REFERENCES 1kitap1.com/en PART ONE BUILDING STRENGTH AND FLEXIBILITY CONGRATULATIONS on making a commitment to get healthier by picking up this book! If your goal is to stay strong to enjoy the activities you love, making chair yoga part of your daily routine can be a game changer.

Yoga has been part of my life for more than forty years. As a teenager, after hearing that yoga can enhance flexibility and strength, I enrolled in a class to improve my running. It did that and more.

This is a short excerpt from the opening of “” by Unknown, quoted for review and introduction purposes. All rights belong to the copyright holders.

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