The SilverSneakers Yoga Pose Gallery lists many of the poses found in a SilverSneakers Yoga class. Each description contains the pose name, seated and standing variations and suggestions for using the SilverSneakers Way of Coaching.
The SilverSneakers Way of Coaching helps create the culture of your class to improve understanding, increase motivation and create proper form and alignment while building relationships. It begins first with planning and strategizing what you want to teach, while keeping in mind how you want to teach it. When you move from initial delivery to adaptation for individual participants, more specific communication and motivational feedback can be layered into your class presentation.
- Describe and Demonstrate: Name the exercise, then provide one (1) to three (3) cues that communicate and define safety and execution.
- Adapt and Refine: Provide adaptations and options to increase accessibility, efficacy, and safety.
- Feeling and Purpose: Describe the purpose and benefit of the exercise. Explain the purpose and muscle focus behind the exercise selection, being purposeful as you include activities for daily living (ADLs).
- Motivation and Coaching: Coach for challenges and improvement with positivity and support.
Pose: 5-Point Star
Describe and Demonstrate Standing
- Stand behind a chair with your feet slightly wider than hip-distance apart. Shift weight into right foot. Keep a slight bend to the right knee. Lift one arm at a time to the diagonal. Progress to a balance challenge – lift left foot slightly off the floor. Lower left foot down. Ground both feet and repeat on the other side.
Adapt and Refine
- Hold onto the back of the chair with one or both hands.
- Keep toes of extended leg connected to the floor.
Feeling and Purpose
- Feel the strength in your standing leg and the length through the arms.
Motivation and Coaching
- Find a focal point and hold pose for one more breath.
Pose: Airplane Pose
Describe and Demonstrate Seated
- Sit tall with arms by sides, palms facing forward. Hinge forward 45 degrees from hips. Draw shoulder blades together to engage back muscles and stretch across the chest. Reach through fingertips to move shoulders away from ears.
Describe and Demonstrate Standing
Stand tall behind a chair and hinge forward 45 degrees from hips. Draw shoulder blades together to engage back muscles and stretch across the chest. Reach through fingertips to move shoulders away from ears.
Adapt and Refine
- Hold onto the back of the chair with one or both hands.
- Keep the toes of the back foot connected to the floor.
Feeling and Purpose
- Improve balance and stability while strengthening calves, hamstring, and quadriceps.
Motivation and Coaching
- You are strong and your breath is steady.
Pose: Cat/Cow
Describe and Demonstrate Seated
- Cat: Roll shoulders forward, gently lower chin towards chest, and create the letter “C” with the spine.
- Cow: Lift, sit tall and lengthen. Bring shoulders back and down. Lift through the chest. Keep the chin parallel to the floor.
Adapt and Refine
- In Cat pose, reach the hands forward towards the knees.
Describe and Demonstrate Standing
- Cat: Feet hip width apart. Hold the back of the chair. Roll shoulders forward and create the letter “C” with the spine. Gently lower chin towards chest.
- Cow: Lift, stand tall and lengthen. Bring shoulders back and down. Lift through the chest. Keep the chin parallel to the floor.
Adapt and Refine
- Move between Cat and Cow following the breath.
Feeling and Purpose
- Feel the stretch and movement through the spine, belly, and shoulders.
Motivation and Coaching
- Enjoy the flow of movement and breath.
Pose: Chair Pose
Describe and Demonstrate Seated
- Sit tall, engage the core and gluteal muscles. Hinge forward from hips. Rest hands gently on thighs or reach arms forward to shoulder height.
Describe and Demonstrate Standing
- Stand tall with feet hip-width apart. Sit down halfway, bringing weight to heels. Draw navel to spine. Arms may lengthen forward or rest on thighs.
Adapt and Refine
- Lower your shoulders away from your ears.
- Sink lower into the pose while keeping a strong core and long spine.
Feeling and Purpose
- Build warmth by strengthening the quadriceps, glutei, abdominals, and ankles.
Motivation and Coaching
- Feel proud through the chest and strong in your legs.
Pose: Chest Expansion
Describe and Demonstrate Seated
- Lift hands to heart center. Keep elbows bent and open arms to shoulder height or lower. Continue reaching shoulder blades closer together.
Describe and Demonstrate Standing
- Feet hip-width apart, toes forward and a slight bend to the knees. Adjust to a wider stance if needed. Lift hands to heart center. Keep elbows bent and open arms to shoulder height or lower.
Adapt and Refine
- Continue reaching shoulder blades closer together.
Feeling and Purpose
- Stretch through shoulders and chest to improve posture.
Motivation and Coaching
- Breath space to the front of your body.
Pose: Downward-Facing Dog
Describe and Demonstrate Seated
- Overlap hands as if preparing to dive into a swimming pool. Keep elbows slightly bent, lift arms overhead, and press back gently. Keep elbows slightly bent. Lower arms. Alternate hand on top and repeat.
Describe and Demonstrate Standing
- Stand tall with hands lightly on chair back. Walk back a few steps, bend knees and hinge forward from hips up to 90 degrees. As arms and spine lengthen, the ears may come between upper arms.
Adapt and Refine
- In a standing downward-facing dog, peddle your feet or increase knee bend.
- In a seated downward-facing dog, lift one arm at a time.
Feeling and Purpose
- Enjoy the length and strength of this pose with focus on the calves, hamstrings, arms and core.
Motivation and Coaching
- Feel confident in this pose.
Pose: Eagle Pose
Describe and Demonstrate Seated
- Lower Body: Cross right foot over left. Cross at ankles or thighs.
- Upper Body: Begin with chest expansion. Cross right arm over left. Bend at the elbows. Connect top of hands. Shoulders back and down.
Adapt and Refine
- Hug shoulders
- Narrow stance with knees and feet together.
Feeling and Purpose
- Feel the stretch in the shoulders and upper back.
Motivation and Coaching
- Your variations in this pose are perfect.
Pose: Horse
Describe and Demonstrate Seated
- Feet hip-width apart or in a wide stance, toes turned out 30 to 45 degrees. Lengthen through the spine and engage core. Open arms to side, shoulder height or lower. Slight bend of the elbows and palms facing up.
Describe and Demonstrate Standing
- Step feet wide with toes turned out 30 to 45 degrees. Knees have a slight bend, aligned over the ankles. Engage the core, draw shoulders down and back. Lengthen tailbone down towards the floor. Shoulders stacked over the hips, chest proud and lifted. Open arms to side, shoulder height or lower. Slight bend of the elbows and palms facing up.
Adapt and Refine
- Standing: Lightly hold back of chair with both hands or one.
- Seated: Widen stance for more intensity.
Feeling and Purpose
- Find openness in hips and adductors, while strengthening quadriceps, calves, and ankles.
Motivation and Coaching
- Take note of your posture and keep your core strong and engaged.
Pose: Lateral Flexion
Describe and Demonstrate Seated
- Sit tall with hands at heart center. Inhale and reach right arm up and left arm down or to hip. Exhale and return shoulders over hips and hands to heart center.
Describe and Demonstrate Standing
- Stand tall with feet hip distance apart and hands at heart center. Inhale and reach right arm up and left hand to hip. Exhale and return hands to heart center.
Adapt and Refine
- In a standing lateral flexion, stand behind a chair and hold lightly with one hand.
- In a seated lateral flexion, place hand lightly on shoulder in place of reaching overhead.
Feeling and Purpose
- Lift rib cage away from right hip.
Motivation and Coaching
- Find length along the side of the body as you breathe.
Pose: Lunge
Describe and Demonstrate Seated
- Sit facing left and lower right knee down in front of chair. Slowly slide right toes back into lunge position. Draw navel toward spine and tuck tailbone under. Bring hands to hips or to heart center.
Describe and Demonstrate Standing
- Stand behind a sturdy chair with hands resting on the back for support. Step the one foot back, ball of foot on the floor and heel lifted. Bend the front knee, align knee over ankle. Back leg is straight, heel pressing gently towards the floor. Square hips and shoulders.
Adapt and Refine
- For additional hip flexor strengthening and a balance challenge in a seated lunge, inhale and press equally into the left foot and the ball of the right foot. Try to lift the body off the chair seat for a few seconds. Experiment with hand and arm positioning. Exhale and gently return to the seat.
Feeling and Purpose
- A lunge helps to strengthen the hamstrings and quadriceps while stretching the hip flexors.
Motivation and Coaching
- Your form is fantastic!
Pose: Moonflower
Describe and Demonstrate Seated
- Sit tall near the front of a sturdy chair with feet flat on the floor. Keep the back away from the chair backrest to engage the core. Extend the arms out to the sides at shoulder height with elbows slightly bent, like the petals of a moonflower. Palms face forward, fingers spread wide. Inhale to expand the chest, exhale to relax the shoulders.
Describe and Demonstrate Standing
- Stand with feet wide, toes pointing slightly outward for stability. Bend knees slightly, keeping weight evenly distributed. Flow arms open (inhale) and close (exhale) in sync with breath.
Adapt and Refine
- Move within a comfortable range of motion, keeping shoulders relaxed and core engaged.
Feeling and Purpose
- Breathe fully and maintain steady, controlled movements while strengthening the legs and opening through the hips.
Motivation and Coaching
- Your flow of movement and breath is wonderful.
Pose: Mountain Pose
Describe and Demonstrate Seated
- Feet hip-width apart, toes forward and heels directly under knees. Elongate the spine, lengthen through the neck and lift through the crown of the head. Press evenly into all four corners of the feet. Gently engage the abdominals, quadriceps and gluteal muscles.
Describe and Demonstrate Standing
- Feet hip-width apart, toes forward and a slight bend to the knees. Adjust to a wider stance if needed. Elongate the spine, lengthen through the neck and lift through the crown of the head. Press evenly into all four corners of the feet.
Adapt and Refine
- Root down into your feet, shoulders back and down with palms facing thighs or forward.
Feeling and Purpose
- Gently engage the abdominals, quadriceps, and gluteal muscles.
Motivation and Coaching
- Feel tall, grounded, and proud.
Pose: Pigeon
Describe and Demonstrate Seated
- Place your right foot over the left. Allow the right knee to relax and open. Lengthen through the spine. Hands gently pressing onto thighs, hinge forward from the hips. Progression: Place the right foot above the left knee. Flex the right foot.
Adapt and Refine
- Gently hinge forward.
Feeling and Purpose
- Open through the hip and groin.
Motivation and Coaching
- Soften your shoulders and enjoy one more breath here in pigeon pose.
Pose: Pyramid Pose
Describe and Demonstrate Seated
- Extend right leg forward, place heel on the floor and keep a slight bend to the knee. Place hands on the left thigh for support. Lengthen the spine, bring shoulders back and down, hinge forward from the hips about 45 degrees.
Describe and Demonstrate Standing
- Stand behind a chair with hands holding the back of the chair. Right foot forward and step left foot back, about one-foot in distance or less. Turn the left toes slightly out to the left. Align the left and right heels in a straight line. For a wider base, step the left foot out to the left a few inches. Keep hips square to the chair, hinge forward from the hips with the back lengthened. Keep a slight bend to the front knee.
Adapt and Refine
- In a standing pyramid pose, shorten stance or bend in the front knee to modify.
Feeling and Purpose
- Find length and space in the chest, shoulders, hamstring, and calf.
Motivation and Coaching
- Lengthen from your tailbone to the crown of your head.
Pose: Side Angle
Describe and Demonstrate Seated
- Seated with feet hip-distance apart, step your left leg open. Knee over ankle. Connect your left hand or forearm to your left thigh. Stretch your right arm overhead.
Describe and Demonstrate Standing
- Stand tall, feet wide with toes facing forward. Turn right toes to the side. Bend right knee, align over ankle with knee moving toward outside of foot. Chest and hips face back of chair with shoulders stacked over hips. Place one hand lightly on the back of the chair for support if needed or rest on the thigh. Extend the opposite arm overhead, reaching toward the ceiling.
Adapt and Refine
- In a seated side angle, place hand on thigh rather than forearm.
- In a standing side angle, wide the stance for more intensity.
Feeling and Purpose
- Build strong obliques while stretching through the abdominals and shoulders.
Motivation and Coaching
- Wonderful use of options and variations.
Pose: Spinal Twist (Chair Twist)
Describe and Demonstrate Seated
- Sit tall with hands on thighs. Rotate torso, leading with the rib cage and chest, to the right. Place left hand on outside of right thigh. Return to center and lengthen spine. Rotate torso to the left. Place right hand on outside of left thigh.
Adapt and Refine
- Keep eye gaze forward if there is any neck discomfort.
Feeling and Purpose
- Through this rotation, we stretch the shoulders, neck, and spine.
Motivation and Coaching
- Relax your shoulders and enjoy this pose for one more breath.
Pose: Sunflower
Describe and Demonstrate Seated
- Sit tall near the front of a sturdy chair with feet flat on the floor. Keep the back away from the chair backrest to engage the core. Inhale and sweep arms overhead. Exhale and lower the arms above the thighs.
Describe and Demonstrate Standing
- Stand tall in a wide stance, toes turned out 30 to 45 degrees. Inhale and sweep arms overhead as you straighten the legs. Exhale, lower the arms down while bending the knees.
Adapt and Refine
- Decrease arm range of motion and lift to shoulder height on inhales.
Feeling and Purpose
- Build warmth in your hips, quadriceps, and shoulders.
Motivation and Coaching
- Move with your breath, flowing smoothly through each cycle.
Pose: Tree Pose
Describe and Demonstrate Seated
- Place outside of left foot on top of right foot and allow left knee to gently open to the side.
Describe and Demonstrate Standing
- Stand tall with hands at heart center. Shift weight into the right foot, slight bend of the knee. Engage muscles in right hip to stabilize standing leg. Left toes on the floor, open left knee comfortably to the side, place left heel above right ankle.
Adapt and Refine
- Stand behind or beside a supportive chair and hold lightly with both hands or one.
Feeling and Purpose
- Improve balance by strengthening ankles, quadriceps, and core.
Motivation and Coaching
- Root down like a strong and beautiful tree.
Pose: Triangle Pose
Describe and Demonstrate Seated
- Seated with feet hip-distance apart, step your right leg open. Knee over ankle. Lower right shoulder and extend right arm down in front of leg. Reach left arm up and turn your eye gaze towards the left hand. Hips do not press to the left as they do in the standing position.
Describe and Demonstrate Standing
- Stand tall with feet wide, toes face forward. Turn right toes to the right. Move left heel slightly to the left. Arms lengthen from shoulders with palms down. Shift hips to the left and reach the upper body to the right. Maintain a narrow profile (like a piece of toast in a toaster), place your right hand lightly in front of leg. Reach left arm up, palm forward.
Adapt and Refine
- Narrow stance if standing bend front knee
Feeling and Purpose
- In triangle pose feel the strength in legs and stretch through shoulders.
Motivation and Coaching
- Enjoy the length and strength of this pose.
Pose: Warrior 1
Describe and Demonstrate Seated
- Seated with feet hip-distance apart, step your left leg open to the side. Lower the right knee towards the floor, press into the ball of the right foot. Align shoulders over hips. Raise arms forward and overhead.
Describe and Demonstrate Standing
- Stand behind a sturdy chair with hands resting on the back for support. Step the one foot back, turning the toes out slightly, with the back heel in line with or just slightly to the right of the front heel. Bend the front knee, align knee over ankle. Back leg is straight, heel anchored or lifted slightly. Square hips and shoulders.
Adapt and Refine
- Hold onto the chair, place hands on hips, hands heart center or extend arms up towards ceiling, palms facing in.
Feeling and Purpose
- Find strength, balance, and coordination in Warrior 1.
Motivation and Coaching
- Wonderful modifications. Feel strong and hold for one more breath.
Pose: Warrior 2
Describe and Demonstrate Seated
- Open legs wider than hip-width and turn toes out or open right knee to the side; left knee faces forward. Lengthen arms from shoulders with palms down.
Describe and Demonstrate Standing
- Stand tall, feet wide with toes facing forward. Turn right toes to the side and move left heel slightly to the left side. Bend right knee, align over ankle with knee moving toward outside of foot. Chest and hips face back of chair with shoulders stacked over hips. Lengthen arms from shoulders with palms down.
Adapt and Refine
- Gaze at or past right fingertips.
- Hold chair or bring hands to heart center.
Feeling and Purpose
- Warrior 2 is a wonderful pose for full body strength and balance.
Motivation and Coaching
- Feel the stability in your legs. You are strong!
Pose: Warrior 3
Describe and Demonstrate Standing
- Stand behind a chair with hands resting on the back for support. Step one leg back. Shift weight into the front leg with a slight knee bend. As you lean torso forward, extend the back leg straight behind you, keep the toes pointed or flexed. Engage your core and keep your hips square to the floor.
Adapt and Refine
- For an added challenge, release your hands from the chair and extend your arms out to the side, parallel to the floor.
Feeling and Purpose
- Feel the core strength and stability.
Motivation and Coaching
- Focus on your balance and your breath. You can do this!
Pose: Wide-legged Forward Fold
Describe and Demonstrate Seated
- Step feet wide and toes turned out 30 to 45 degrees. Lengthen through spine and hinge forward from hips. Support weight with hands on thighs or place top of hands to the inside of the legs.
Describe and Demonstrate Standing
- Standing behind a chair, step feet wide. Toes face forward and a slight bend to the knees. Hands on hips or hold the chair for support. Lengthen through spine and hinge forward from hips. Engage core and gently press tailbone back.
Adapt and Refine
- Draw your shoulder blades down your back and find more length along the spine.
Feeling and Purpose
- Stretch through the hips and hamstrings while strengthening the lower back and core.
Motivation and Coaching
- Notice your breath as you hold this pose.