Seated
Neck Range
Explore comfortable neck rotation and side bending without momentum.
Set up
Sit tall with hands on thighs and gaze level.
The movement
- Exhale and turn the head slowly to the right while the breastbone stays forward.
- Inhale back to center, then exhale to the left.
- Inhale to center, then exhale and tip the right ear slightly toward the right shoulder.
- Return and repeat to the left.
Breath & pace
Repeat each direction 3 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Shoulder Circles
Move the shoulder blades through elevation, retraction, and depression.
Set up
Sit tall with fingertips resting on the shoulders or hands on the thighs.
The movement
- Inhale and draw the shoulders forward and up.
- Exhale and circle them back and down.
- Complete several slow circles, then reverse the direction.
Breath & pace
Complete 5 circles each way.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Lateral Bend
adapted from पार्श्व ऊर्ध्व हस्तासन, pārśva ūrdhva hastāsana
Create controlled side-body length while both sitting bones remain grounded.
Set up
Sit tall with feet flat. Hold the chair side with the left hand and reach the right arm overhead.
The movement
- Inhale and lengthen through the raised fingertips.
- Exhale and arc the ribs slightly left without lifting the right sitting bone.
- Inhale back to center and lower the arm.
- Repeat on the other side.
Breath & pace
Hold 2 to 3 breaths per side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Spinal Rotation
adapted from अर्ध मत्स्येन्द्रासन, ardha matsyendrāsana
Practice a gentle rib-cage turn while the pelvis remains steady.
Set up
Sit tall with feet flat and hands resting on the thighs.
The movement
- Inhale and lengthen through the crown.
- Exhale, turn the ribs right, place the left hand on the right thigh, and keep both knees forward.
- Inhale back to center.
- Repeat to the left.
Breath & pace
Hold 2 breaths per side and repeat twice.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Hip Rotation
Move the thigh at the hip while the pelvis stays supported.
Set up
Sit tall and slide the right foot slightly forward. Place both hands behind the right thigh.
The movement
- Inhale and lift the right knee only as high as the pelvis remains level.
- Exhale and guide the knee a few inches outward.
- Inhale back to center and place the foot down.
- Repeat on the left.
Breath & pace
Repeat the outward-and-return movement 4 to 6 times on each side. Do not force a circular range.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Ankle Circles and Alphabet
Move the ankle through several directions while the thigh stays quiet.
Set up
Sit tall and extend the right heel slightly forward. Hold the chair sides.
The movement
- Exhale and lift the right foot a few inches.
- Breathe normally while tracing 5 slow circles with the toes.
- Reverse the circles, then trace a small alphabet if comfortable.
- Lower the foot and change sides.
Breath & pace
Use 5 circles each way per ankle.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Supported standing
Chair-Supported Weight Shift
Practice moving body weight from one foot to the other with both hands supported.
Set up
Secure the chair against a wall on a non-slip floor. Stand behind it with both hands on the backrest and feet hip-width apart.
The movement
- Inhale at center with weight even across both feet.
- Exhale and shift the pelvis over the right foot while both feet stay down.
- Inhale back to center.
- Exhale left and continue slowly.
Breath & pace
Repeat 6 shifts per side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Supported standing
Supported Heel Raise
Train ankle plantar flexion and steady vertical lift with chair support.
Set up
Secure the chair against a wall on a non-slip floor. Stand behind a secured chair with both hands on the backrest and feet parallel.
The movement
- Inhale and lengthen upward through the crown.
- Exhale and lift both heels while weight spreads across the bases of the toes.
- Inhale at the top.
- Exhale and lower the heels slowly.
Breath & pace
Repeat 6 to 8 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Supported standing
Supported Toe Raise
Strengthen the muscles at the front of the lower leg while the heels stay grounded.
Set up
Secure the chair against a wall on a non-slip floor. Stand behind a secured chair with both hands supported and feet parallel.
The movement
- Inhale with weight centered over the feet.
- Exhale and lift the toes and forefeet while both heels remain down.
- Inhale at the top.
- Exhale and lower the forefeet quietly.
Breath & pace
Repeat 6 to 8 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Supported standing
Supported Single-Leg Lift
Practice brief single-leg balance while the chair provides adjustable support.
Set up
Secure the chair against a wall on a non-slip floor. Stand behind it with both hands on the backrest and choose a fixed gaze point.
The movement
- Inhale and shift weight into the left foot.
- Exhale and lift the right heel, then lift the whole foot if steady.
- Breathe normally for the hold.
- Lower the foot, reset, and change sides.
Breath & pace
Hold 2 to 3 breaths per side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Sources & teaching context
Exercise guidance and traditional references serve different purposes. Traditional descriptions are not clinical evidence.
- Yoga: Effectiveness and Safety
NCCIH. General guidance on yoga, beginners, modifications, and safety.
- Sitting exercises
NHS. Chair selection and introductory seated exercise.
- Strength exercises
NHS. Introductory strength movements, including the wall press-up.
- Older Adult Activity Guidelines
CDC. Strength and balance as part of a broader physical-activity pattern.
- Too Fit To Fracture
Giangregorio and colleagues. Consensus recommendations, including individualized spine-sparing movement.