01 / Movement · Chair Yoga
Find your footing.
Move at your pace.
A chair offers a place to begin. Explore 23 seated and supported movements, with room to adapt each one.
movements
with clear instructions
and comfortable variations
Before you begin
A stable chair.
A little space.
Use a sturdy chair without wheels on a non-slip floor. Your feet should rest flat, with your knees near a right angle. Secure the chair against a wall for standing work. Keep breathing; use a comfortable range and stop if you feel pain, dizziness, or unusual breathlessness. Seek urgent medical help for chest pressure, sudden weakness, or severe shortness of breath. If you are pregnant, recovering from surgery, or managing a heart, blood-pressure, eye, spinal, or balance condition, ask your clinician about suitable modifications. This is educational guidance, not a substitute for medical care or individual instruction.
If you have osteoporosis or a vertebral fracture, seek individualized guidance before spinal bending or twisting; use the modifications advised for you.
Guidance: NCCIH, NHS seated exercise, and Too Fit To Fracture.
Strength &
functional movement
From finding an upright seat to working the legs and practising a steady rise from the chair.
Open the guide ↗10 movementsBalance &
mobility
Gentle range of motion and supported standing options, with easier seated alternatives.
Open the guide ↗A simple sequence
Arrive. Move.
Return to stillness.
This is a suggested order, not a timed workout. Rest between movements and choose the options that suit you.
- 01
- 02
- 03
Move the legs
Try leg extensions and gentle marching, using the easier options as needed.
Open the practice - 04
Choose your support
Continue seated, or add a supported weight shift if standing is steady for you.
Open the practice - 05
Practice away from the screen.
Print the guide or keep it nearby on your device.