Sit Down… Stay Moving!

Categories: Fitness
Chiair Yoga

Chair Yoga

Please keep your hands and feet inside the ride at all times… NOT! Sitting in a chair doesn’t mean you can’t keep moving. Whether you’re sitting all day at the office, seated in a waiting room, or commuting long distances in a plane, train, or car; you can stay active and stretch your body!

Flexibility is super important as we age. Join our friend Teresa Bartko, Exercise Specialist, Orlando Health – Center for Health Improvement in Horizon West, for Chair Yoga to start stretching your body. This non-intimidating form of exercise has many benefits and will help improve mobility.

Some of the benefits of chair yoga are:

  • Improved Strength, Flexibility, and Balance
  • Reduced Stress and Improved Mental Clarity

Now let’s get going!

Upper Body Stretch

This exercise is going to stretch your upper back, neck, and shoulders; helping keep the oxygen flowing from your torso to your brain to stay healthy, alert, and active as we age.

Chest Expansion

This exercise benefits the chest and arms and shoulders; helping unlock the rib cage and provide the lungs more mobility to function easier to bring more oxygen to your brain and help you breathe easier.

Side Stretch

Side-stretching helps lengthen the muscles between the ribs and pelvis, including parts of the low back. This opens the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs. This makes breathing easier in all situations.

Forward Bend

Forward bends help stretch the spine, shoulders, and hamstrings and open the lower back, neck, and hips in order to release the tightness and stiffness of the muscles. Another benefit includes calming the brain.


This pose improves coordination and balance while strengthening your quadriceps. It also activates your hips and stretches your arms. Flexing the foot stretches the soles of the feet while strengthening your ankles.


So, we’ve all been there: stiff and sore from sitting all day. That’s where chair yoga comes to the rescue! Chair yoga is beneficial for folks who sit for long periods of time, older adults, and those with limited mobility that want to increase flexibility. It’s also an excellent way to loosen and stretch painful muscles, reduce stress, and improve circulation.

Ready to give it a try? Attend a class and learn more about chair yoga and seat supported exercises with our founding champion Orlando Health Center for Health Improvement at Horizon West.

teresa bartko

About the Instructor

Teresa Bartko is the Exercise Specialist at the Center for Health Improvement in Horizon West. She has a Bachelor of Science in Dance and a Graduate Certificate in Lifestyle Medicine. She is also a Certified Medical Exercise Specialist and a Registered Yoga Teacher with Yoga Alliance.

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