House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Adapted & specialist approaches
Illustrated movement series
Yoga for Older Adults
Adaptable classes addressing the needs and preferences of older practitioners.
Start with seated support and decide individually whether standing work is suitable.
Before you follow a sequence
Age alone does not define ability. The standing session requires comfortable supported balance; use the seated sessions when floor transfers or balance are difficult.
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. Some foundational sequences are shared across related styles; the emphasis and boundaries above explain how to approach them. Repeat the first session before adding variety. The three sessions are separate practices, not one long workout.
Have a stable chair without wheels, a wall, a mat and cushions or blocks available. Only attempt floor transfers and standing work that are already comfortable. Use a chair alternative or individual instruction when a sequence does not match your access needs.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Yoga for Older Adults · Session 1 · about 20 minutes
A complete chair practice
Stay seated throughout; use a stable chair and supported feet.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 23 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 33 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 44 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 53 min block
Seated forward hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 65 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 23 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 33 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 44 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Keep both sitting bones supported. Hold the chair with one hand and reach the other arm as comfortable. Lean a little to the side for 1–2 breaths, return and change sides. Repeat twice. | Keep both hands on thighs and make a smaller side shift. |
| 53 min | Seated forward hingeNo established Sanskrit nameModern descriptive movement | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. With feet grounded, move slightly forward from the hips and rest forearms on thighs. Keep the neck relaxed. Return after 2 breaths. Repeat 3 times with pauses. | Stay upright and simply notice the movement of the breath. |
| 65 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Yoga for Older Adults · Session 2 · about 21 minutes
Learn your supports
Use wall and chair height to make positions comfortable.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 32 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 42 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 54 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 64 min block
Supported tree
Vṛkṣāsana · variation
Both sides · equal comfortable timeKeep breathing normally; no holding.
- 75 min block
Side-lying rest
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 32 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 42 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Bring feet to a secure position, use stable support to rise and pause until steady before standing work. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. | Use a wall or sit upright with feet supported. |
| 54 min | Supported standing hip hingeNo established Sanskrit nameModern wall-supported movement, related to a half forward fold | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Place palms against a stable wall, soften the knees and step back into a small hip hinge. Stay for 2–3 breaths, then step in and rise slowly. Repeat after a standing pause. | Use a higher hand position and much less depth. |
| 64 min | Supported treeVṛkṣāsana · variationTree posture | Keep breathing normally; no holding.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Stand by a wall with one hand supported. Keep free toes on the floor and heel near the standing ankle. Pause for 3 breaths, release and change legs. Repeat up to 3 times. | Keep both feet on the floor and practise small weight shifts. Do not press into the knee. |
| 75 min | Side-lying restNo established Sanskrit nameModern descriptive rest position | Natural breathing.No required right / left sequence. | Use stable support and a floor transfer you already know. Pause in a comfortable seat before arranging the next position; use the seated alternative if needed. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. | Choose a supported chair instead; switch sides for comfort. |
Finish or rest early whenever you need. Back to this series.
Yoga for Older Adults · Session 3 · about 25 minutes
A slower seated sequence
Repeat without increasing range; finish with quiet observation.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 13 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 24 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 34 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 44 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 53 min block
Seated forward hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 67 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 13 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 24 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 34 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Keep both sitting bones supported. Hold the chair with one hand and reach the other arm as comfortable. Lean a little to the side for 1–2 breaths, return and change sides. Repeat twice. | Keep both hands on thighs and make a smaller side shift. |
| 44 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 53 min | Seated forward hingeNo established Sanskrit nameModern descriptive movement | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. With feet grounded, move slightly forward from the hips and rest forearms on thighs. Keep the neck relaxed. Return after 2 breaths. Repeat 3 times with pauses. | Stay upright and simply notice the movement of the breath. |
| 67 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.