The SilverSneakers Yoga Pose Gallery lists the poses found in a SilverSneakers Yoga class. Each description below contains the pose name, when it should be used in class, along with seated and standing variations.
Pose: 5-Point Star
When to use: Work, Cool-Down (balance challenge)
Variations:
- Standing Only: 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.
Pose: Airplane Pose
When to use: Warm-Up, Work, Cool-Down (balance challenge)
Variations:
- Seated: Sit tall with arms by sides, palms facing front. 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.
- 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.
Pose: Cat/Cow
When to use: Warm-Up, Final Stretch
Variations:
- Seated Cat: Roll shoulders forward. Create the letter “C” with the spine. Gently lower chin towards chest. Option to reach the hands towards the knees.
- Seated Cow: Lift, sit tall and lengthen. Bring shoulders back and down. Lift through the chest. Keep the chin parallel to the floor.
- 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.
- Standing Cow: Lift, stand tall and lengthen. Bring shoulders back and down. Lift through the chest. Keep the chin parallel to the floor.
Move between Cat and Cow following the breath.
Pose: Chair Pose
When to use: Work
Variations:
- 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.
- 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.
Pose: Chest Expansion
When to use: Warm-Up, Work, Cool-Down, Final Stretch
Variations:
- Seated: Lift hands to heart center. Keep elbows bent and open arms to shoulder height or lower. Continue reaching shoulder blades closer together.
- 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. Continue reaching shoulder blades closer together.
Pose: Downward-Facing Dog
When to use: Work
Variations:
- Seated: Overlap hands as if preparing to dive into a swimming pool. Lift arms overhead and press back gently. Keep elbows slightly bent. Lower arms. Alternate hand on top and repeat.
- Standing: Stand tall with hands on chair back. Walk back a few steps bending knees and hinging forward from hips up to 90 degrees. As arms and spine lengthen, the ears may come between upper arms. Avoid rounding the back.
Pose: Eagle Pose
When to use: Cool Down, Final Stretch
Variations:
- Seated Only – Lower Body: Cross right foot over left. Cross at ankles or thighs. Option: narrow stance with knees and feet together.
- Seated Only – Upper Body: Begin with chest expansion. Cross right arm over left. Bend at the elbows. Connect top of hands. Shoulders are back down. Option: hug shoulders.
- Repeat Left Side
Pose: Horse
When to use: Work
Variations:
- 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.
- 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.
Pose: Lateral Flexion
When to use: Work
Variations:
- Seated: Sit tall with hands at heart center. Inhale and reach right arm up and left arm down. Inhale and reach right arm up and left hand to hip. Lift right rib cage away from right hip. Exhale and return hands to heart center. Alternate sides.
- Standing: Stand tall with hands at heart center. Inhale and reach right arm up and left hand to hip. Lift right rib cage away from right hip. Exhale and return hands to heart center. Alternate sides.
Pose: Lunge
When to use: Warm-Up, Work or Final Stretch
Variations:
- 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.
- Option: For additional hip flexor strengthening and balance challenges, 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.
- 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.
Pose: Moonflower
When to use: Warm-Up, Cool Down
Variations:
- 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. Breathe deeply and maintain steady, controlled movements.
- 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. Move within a comfortable range of motion, keeping shoulders relaxed and core engaged.
Pose: Mountain Pose
When to use: Warm-Up, Work, Cool Down, Final Stretch
Variations:
- 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. Root down into your feet, shoulders back and down with palms facing thighs or forward.
- 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. Gently engage the abdominals, quadriceps and gluteal muscles. Root down into your feet, shoulders back and down with palms facing thighs or forward.
Pose: Pigeon
When to use: Work, Final Stretch, Balance
Variations:
- Seated Only: 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. Gently hinge forward. Repeat left side.
Pose: Pyramid Pose
When to use: Work or Final Stretch (seated)
Variations:
- 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. Repeat other side.
- 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. Repeat other side.
Pose: Side Angle
When to use: Work, Cool Down
Variations:
- 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.
- 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.
Pose: Spinal Twist (Chair Twist)
When to use: Warm-Up, Final Stretch
Variations:
- Seated Only: 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.
Pose: Sunflower
When to use: Warm-Up, Work, Cool Down
Variations:
- 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.
- Standing: Stand tall with feet wide, toes turned out 30 to 45 degrees. Inhale and sweep the arms overhead as you straighten the legs. Exhale, lower the arms down while bending the knees. Move with your breath, flowing smoothly through each cycle.
Pose: Tree Pose
When to use: Work, Cool-Down (balance challenge)
Variations:
- Seated: Place outside of left foot on top of right foot and allow left knee to gently open to the side. (Repeat opposite side.)
- 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. Find a visual focal point. (Repeat opposite side.)
Pose: Triangle Pose
When to use: Work
Variations:
- 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.
- Standing: Stand tall with feet wide, toes face forward. Turn right toes to the right side. Move left heel slightly to the left side. 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.
Pose: Warrior One
When to use: Work
Variations:
- 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.
- 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.
Option: Hold onto the chair, place hands on hips, hands heart center or extend arms up towards ceiling, palms facing in.
Pose: Warrior Two
When to use: Work
Variations:
- 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. Gaze at or past right fingertips.
- 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. Gaze at or past right fingertips.
Pose: Warrior Three
When to use: Work, Cool-Down (balance challenge)
Variations:
- Standing Only: Stand behind a chair with your 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. For an added challenge, release your hands from the chair and extend your arms out to the side, parallel to the floor.
Pose: Wide-legged Forward Fold
When to use: Work
Variations:
- Seated: Step feet wide. Toes turned out 30 to 45 degrees. Lengthen through spine. Hinge forward from hips. Support weight with hands on thighs or place arms to the inside of the legs, palms facing forward.
- Standing: Standing behind a chair, step feet wide. Toes face forward and a slight bend to the knees. Hands on hips or holding the chair for support. Lengthen through spine. Hinge forward from hips. Engage core and gently press tailbone back.