Discover 5 easy Chair Yoga for Better Digestion. These gentle moves help relieve bloating, constipation, and gas naturally perfect for seniors. Free printable included! Good digestion is key to feeling your best—especially as we age. If you’re a senior struggling with bloating, gas, or constipation, chair yoga may help! These gentle, seated poses support digestive health without putting strain on your joints or back.
In this guide, you’ll learn 5 beginner-friendly chair yoga poses to improve digestion and ease discomfort. Plus, you’ll get a free printable PDF to follow along at home!
Table of Contents
How Does Chair Yoga for Better Digestion help
Chair yoga combines movement and deep breathing, which stimulates your abdominal muscles and massages internal organs like your intestines and liver. This can help:
- Reduce bloating and gas
- Support bowel movements
- Ease indigestion and discomfort
- Calm the nervous system
✅ Good for: Seniors, people with limited mobility, or anyone recovering from digestive issues.
5 Gentle Chair Yoga for Better Digestion
1. Seated Twist (Ardha Matsyendrasana)
- How to do it: Sit tall, feet flat. Place your right hand on the left knee, left hand behind you. Inhale, lengthen spine. Exhale, gently twist left.
- Duration: Hold for 5 breaths, then switch sides.
- Benefit: Massages internal organs and aids digestion.
2. Seated Cat-Cow
- How to do it: Sit upright, hands on knees. Inhale, arch back and lift chest (Cow). Exhale, round spine and tuck chin (Cat).
- Repetitions: 5–8 slow rounds.
- Benefit: Stimulates intestines and improves blood flow to digestive organs.
3. Knee to Chest (Apanasana Variation)
- How to do it: Sit tall, lift your right knee toward your chest, hold with both hands.
- Duration: Hold for 20–30 seconds, then switch legs.
- Benefit: Known as the “wind-relieving pose,” it eases gas and bloating.
4. Seated Forward Bend
- How to do it: Sit near the edge of the chair, feet wide. Inhale, lengthen spine. Exhale, fold forward gently between your legs.
- Duration: Hold for 5–8 breaths.
- Benefit: Helps stretch and relax the abdominal area.
5. Seated Spinal Circles
- How to do it: Sit upright, place hands on knees. Begin making slow circular motions with your upper body clockwise, then counterclockwise.
- Repetitions: 5 rounds each direction.
- Benefit: Aids in bowel movement and abdominal stimulation.
Tips for Doing Chair Yoga After Meals
- Wait at least 30–45 minutes after eating.
- Breathe deeply during each pose.
- Stay hydrated and wear loose-fitting clothes.
Download: Free Printable Chair Yoga for Better Digestion Routine (PDF)
🧾 Want to follow these moves easily at home?
Click here to download the free printable PDF – perfect to print or save on your phone!
Research & References
- PubMed Study: Yoga Improves Gastrointestinal Health
- Cleveland Clinic: Yoga for Bloating and Gas
- Harvard Health: Yoga for Digestive Health
FAQs – Chair Yoga for Better Digestion
❓ Is chair yoga good for digestion?
Yes! Gentle movements and deep breathing stimulate the digestive organs, helping to relieve bloating and constipation.
❓ When should I do chair yoga for digestion?
Ideally, wait 30–45 minutes after meals. Morning or early evening is best for regular practice.
❓ Can chair yoga help with constipation?
Absolutely. Poses like knee-to-chest and seated twists can promote bowel movement and ease pressure.
Final Thoughts
Chair yoga is a gentle, effective way to support digestion—especially for seniors and those with limited mobility. Practicing just 10–15 minutes a day can bring relief from bloating, gas, and discomfort.
👉 Don't forget to download the free PDF guide and start your digestion-friendly yoga routine today!
