Staying Steady Through the Holidays: How Chair Yoga Supports Balance, Calm, and Joy During the Busy Season

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.

The holidays have a remarkable talent for expanding the heart—and the to-do list. One minute you’re peacefully sipping tea, and the next you’re speed-walking through a crowded store wondering why wrapping paper now comes in 47 varieties. It’s a beautiful season, but it can nudge the nervous system into overdrive. Fortunately, a steadying practice like chair yoga can bring you back to center—offering balance, grounding, and a gentle exhale when everything else feels like a whirlwind.

Why the Holidays Increase Stress & Balance Challenges

Seasonal shifts often rearrange our routines. We socialize more, move less, sit longer, and brave winter weather that can make joints and balance feel… let’s call it “opinionated.”

Research shows that stress impairs attention and gait stability, increasing fall risk (Li et al., 2012). And when holiday schedules disrupt regular movement, the body’s natural balance responses can become sluggish. A major 2019 WHO-informed review found that balance-specific physical activity meaningfully reduces fall risk in older adults (Sherrington et al., 2019). In other words, regular gentle conditioning matters—especially during a busy, sedentary season.

How Chair Yoga Supports Stability During Seasonal Changes

Chair yoga offers a practical, joint-friendly way to keep your balance system sharp through winter. Its slow, intentional movements strengthen the ankles, hips, core, and neuromuscular pathways that support safe, confident mobility.

A few key gifts:

• Ankle and foot conditioning helps the body respond quickly to slips or uneven surfaces

• Hip and core activation supports posture and steadiness

• Intentional pacing retrains the brain-body connection

• Accessibility means you can practice even on stiff or low-energy days

  
  

This kind of mindful movement aligns directly with research showing that targeted physical activity enhances stability in aging adults (Sherrington et al., 2019).

Mood and Stress Benefits of Chair Yoga

Chair yoga supports emotional balance too—something we all appreciate during the “festive frenzy.” Breathwork reduces sympathetic activation (the body’s stress mode), while slow, fluid movement boosts parasympathetic calm.

A meta-analysis shows that yoga and mindfulness-based practices significantly reduce physiological stress markers (Pascoe et al., 2017).

And if you join a group? The social connection alone can warm a winter day.

Try This Simple 10-Minute Holiday Chair Yoga Sequence

A short, grounding practice for home:

• Centering breath: Hands on thighs, slow inhales and longer exhales

• Gentle spinal mobility: Seated cat-cow, side bends

• Seated marches: Lift one knee at a time to wake up the hip flexors

• Heel/toe lifts: For ankle mobility and balance preparation

• Supported standing mountain pose: Hold the chair lightly; find tall posture and steady breath

  
  

Try a Class for More Holiday Balance & Calm

Explore balance-building and stress-relief practices designed for older adults on the Young Heart Yoga App—your companion for steadiness, strength, and serenity through the season.

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 (APA 7)

• Li, F., Harmer, P., Fitzgerald, K., Eckstrom, E., Stock, R., Galver, J., Maddalozzo, G., & Batya, S. (2012). Tai Chi and postural stability in patients with Parkinson’s disease. The New England Journal of Medicine, 366(6), 511–519. https://doi.org/10.1056/NEJMoa1107911

• Sherrington, C., Fairhall, N., Kwok, W., Wallbank, G., Tiedemann, A., Michaleff, Z. A., & Whitney, J. (2019). Evidence on physical activity and falls prevention for people aged 65 years and older: Systematic review to inform the WHO Guidelines on Physical Activity and Sedentary Behaviour. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1–11. https://doi.org/10.1186/s12966-019-0875-