Chair Yoga for Winter Wellness: Simple Movements to Stay Warm, Mobile, and Energized All Season Long

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Winter has a reputation for sneaking in stiffness —quietly, consistently, and with surprising impact. But even as temperatures dip, your body can stay warm, nimble, and energized with a little help from gentle, seated movement. Chair yoga is accessible, low-impact, and scientifically supported as a safe way to maintain strength, flexibility, and comfort as we age.

Why Gentle Movement Matters More in Winter

When cold weather sets in, physical activity often drops—along with mobility and mood. Research shows that low-intensity movement improves joint function and leg strength in older adults, even for those navigating knee discomfort or osteoarthritis (Liu et al., 2025).

Better yet, exercise—of any intensity—supports emotional balance and mental health, helping counter winter sluggishness and low mood (Mikkelsen et al., 2017).

Consistent practice also boosts circulation and enhances daily physical function, which is especially important as we get older (Telenius et al., 2015). In short: small movements deliver big benefits.

Three Cozy Chair Yoga Movements to Warm Up Your Winter

These simple practices help soothe stiffness and support whole-body vitality.

1. Warm-Up Shoulder Circles

Lift your shoulders toward your ears, roll them back and down, and breathe deeply. This encourages blood flow, eases upper-back tension, and feels deliciously satisfying.

2. Seated Leg Extensions

Straighten one leg, flex your foot, and lift the leg only as far as comfortable. This strengthens the quadriceps—key muscles for balance, walking, and standing with confidence.

3. Spinal Mobilizer Twist

Sitting tall, turn gently to the right, holding the chair for support. Repeat on the left. Mobility through the spine supports posture and reduces back stiffness, especially when you’re spending a little extra time indoors.

Making Movement a Winter Ritual

Think of chair yoga as your winter companion—gentle, reliable, and always ready to help you feel better. You don’t need special equipment, perfect flexibility, or long sessions. Even five minutes counts. What matters most is consistency and kindness toward your body.

And if your winter wardrobe includes fleece-lined leggings or extra-thick socks, all the better. Comfort is absolutely part of the plan.

A Warm Invitation Forward

If you'd like guided chair yoga designed especially for active and older adults, you can download the Young Heart Yoga App—available in the Apple App Store, Google Play Store, and on any web browser.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Liu, Y., Fu, S., Zhang, D., et al. (2025). Effect of low-intensity resistance training at different levels of blood flow restriction on pain, proprioception and muscle strength in patients with knee osteoarthritis: A randomized controlled trial. BMC Musculoskeletal Disorders, 26, Article 769. https://doi.org/10.1186/s12891-025-09051-7

• Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003

• Telenius, E. W., Engedal, K., & Bergland, A. (2015). Long-term effects of a 12-weeks high-intensity functional exercise program on physical function and mental health in nursing home residents with dementia. BMC Geriatrics, 15, 158. https://doi.org/10.1186/s12877-015-0151-8