Many people believe that the practice of yoga is an activity that involves a lot of standing on one foot and balancing poses that are out of reach for those with limited mobility or living with chronic pain.

However, chair yoga is a modification of traditional yoga that offers a modified, gentle practice that can be performed from a seated position. Chair yoga is an excellent option for seniors, people with limited range of motion, or those seeking a gentle yoga practice to improve their balance. Below are five chair yoga poses that can help improve balance.

1. Seated Mountain Pose

Seated mountain pose is a great starting point for chair yoga. It offers an opportunity to connect with the breath and focus on proper alignment.

To practice seated mountain pose, sit up straight in your chair with your feet hip-width apart, your spine long, and your shoulders relaxed. Place your hands on your thighs or knees and close your eyes. Focus on taking deep breaths and grounding yourself into the chair. Imagine that there is an invisible thread tied to the top of your head, gently pulling you up towards the ceiling.

Hold for 5-10 breaths and release.

2. Seated Warrior II

Seated Warrior II is a chair yoga pose that strengthens the legs and improves balance. To practice Seated Warrior II, start by sitting in your chair with your feet hip-width apart.

Take your right leg and place it over your left knee, with your foot flexed. Place your hands on your hips and take a deep breath in. As you exhale, lift your arms up and out to the side, bringing them to shoulder height. Turn your head to the right and look over your right arm. Hold for 5-10 breaths and release.

Repeat the pose on the left side.

3. Seated Eagle Pose

Seated Eagle Pose is a gentle chair yoga pose that improves balance and focuses on the hips. To practice Seated Eagle Pose, start in a seated position with your feet hip-width apart.

Cross your right leg over your left thigh, tucking your right foot behind your left calf. Then, cross your right arm over your left arm, with your palms facing each other and your fingers interlaced. Lift your elbows to shoulder height and hold for 5-10 breaths. Release and repeat on the other side.

4. Seated Crescent Moon Pose

Seated Crescent Moon Pose is a gentle chair yoga pose that improves balance and stretches the sides of the torso. To practice Seated Crescent Moon Pose, start by sitting in your chair with your feet flat on the ground.

Place your left hand on your left hip and reach your right arm over your head, stretching towards the left. Take a few deep breaths in this position, imagining that you are lengthening through the right side of your body. Hold for 5-10 breaths and then switch sides.

5. Seated Spinal Twist

Seated Spinal Twist is a gentle chair yoga pose that improves balance and stretches the back muscles. To practice Seated Spinal Twist, start in a seated position with your feet hip-width apart.

Place your left hand on your right knee and your right hand on the back of your chair. Inhale and lengthen your spine, exhale and twist towards the right. Hold for 5-10 breaths and then switch sides.

Chair yoga is a perfect option for those who are looking for a modified, gentle yoga practice that focuses on balance. These five chair yoga poses are a great place to start if you want to improve your balance and flexibility.

With regular practice, you can see improvement in your balance, mobility, and overall well-being.