Seated
Seated Mountain
adapted from ताडासन, tāḍāsana
Find a steady seated base and make space for comfortable movement.
Set up
Sit near the front half of the chair. Place feet hip-width apart, knees over ankles, and hands on the thighs.
The movement
- Inhale and lengthen from the sitting bones through the crown.
- Exhale and soften the ribs over the pelvis while the feet press evenly into the floor.
- Inhale and reach the arms forward and overhead within a comfortable shoulder range.
- Exhale and return the hands to the thighs without collapsing the chest.
Breath & pace
Hold the upright seat for 3 to 5 breaths.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Cat-Cow
मार्जारी आसन, mārjārī āsana
Move the spine through gentle flexion and extension while the pelvis stays supported.
Set up
Sit near the front of the chair with feet grounded and hands on the thighs.
The movement
- Inhale, tip the pelvis forward, widen the collarbones, and lift the breastbone for Cow.
- Exhale, tip the pelvis back, draw the abdomen gently inward, and round the mid-back for Cat.
- Continue between the two shapes without throwing the head backward.
Breath & pace
Repeat 6 to 8 cycles.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Cobra
adapted from भुजङ्गासन, bhujaṅgāsana
Gently broaden the chest and explore shoulder-blade movement.
Set up
Sit tall with feet flat. Bend the elbows to 90 degrees and hold the upper arms close to the ribs.
The movement
- Inhale and lengthen the spine.
- Exhale, draw the elbows and shoulder blades back, and lift the breastbone slightly.
- Inhale and return the elbows beside the ribs while keeping the neck long.
Breath & pace
Repeat 6 to 8 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Warrior I
adapted from वीरभद्रासन I, vīrabhadrāsana I
Load the legs asymmetrically while the chair supports the pelvis.
Set up
Turn to sit sideways on the chair. Keep the front knee bent over the ankle and extend the outer leg back with the ball of the foot on the floor.
The movement
- Inhale and lengthen the torso upright.
- Exhale and press both feet into the floor without moving the chair.
- Inhale and raise the arms overhead or keep hands at the hips.
- Exhale and lower the arms before changing sides.
Breath & pace
Hold 3 breaths on each side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Warrior II
adapted from वीरभद्रासन II, vīrabhadrāsana II
Build hip and shoulder endurance in a wide, supported position.
Set up
Sit sideways near the chair edge. Bend the front knee over the ankle and open the other leg to the side with that foot grounded.
The movement
- Inhale and open both arms to shoulder height.
- Exhale and press the feet down as the torso stays centered over the pelvis.
- Inhale and reach through both fingertips.
- Exhale and lower the arms before changing sides.
Breath & pace
Hold 3 to 5 breaths on each side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Leg Extension
adapted from दण्डासन, daṇḍāsana
Strengthen the quadriceps by straightening one knee against gravity.
Set up
Sit tall with both feet flat. Hold the sides of the chair lightly.
The movement
- Inhale and prepare with the spine upright.
- Exhale and straighten the right knee until the leg is near parallel to the floor.
- Inhale and lower the foot with control.
- Repeat on the left side.
Breath & pace
Complete 6 to 8 repetitions per side.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated
Seated Marching
Train hip flexion and trunk steadiness through alternating knee lifts.
Set up
Sit tall near the front half of the seat. Hold the chair sides and place both feet under the knees.
The movement
- Exhale and lift the right foot a few inches while the knee stays bent.
- Inhale and place the foot quietly on the floor.
- Exhale and lift the left foot.
- Continue alternating while the trunk stays still.
Breath & pace
March for 20 to 30 seconds.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Seated · progression
Modified Seated Boat
adapted from नावासन, nāvāsana
Challenge the abdominal wall while the chair supports the pelvis and back of the thighs.
Set up
Sit near the front of the chair and hold the seat edges. Lean back a few degrees with the spine long.
The movement
- Inhale and brace the feet into the floor.
- Exhale, lean back slightly, and lift one foot while the trunk stays long.
- Inhale and lower the foot.
- Change sides, or lift both heels while the toes remain down.
Breath & pace
Hold each side for 2 breaths and repeat 4 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Standing
Sit-to-Stand
adapted from उत्कटासन, utkaṭāsana
Practice the coordinated leg and hip effort used to rise from a chair.
Set up
Place the chair against a wall. Sit near the front edge with feet slightly behind the knees and hip-width apart. Use hand support as needed; do not pull on a movable object.
The movement
- Inhale and lean the torso forward from the hips with a long spine.
- Exhale, press through both feet, and stand tall.
- Inhale and send the hips back toward the chair.
- Exhale and lower with control until the pelvis meets the seat.
Breath & pace
Repeat 4 to 6 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Standing · progression
Chair Pose Hover
adapted from उत्कटासन, utkaṭāsana
Build leg endurance by holding just above the seat with a clear landing place below.
Set up
Use this progression only after a steady sit-to-stand. Stand in front of a chair secured against a wall, feet hip-width apart. Have a fixed support within reach if needed.
The movement
- Inhale and lengthen the torso.
- Exhale, bend the knees, send the hips back, and hover one to three inches above the seat.
- Inhale while holding the hover with knees tracking over the feet.
- Exhale to stand or sit fully.
Breath & pace
Hold for 1 breath and repeat 3 to 4 times.
Chair adaptations from the supplied guide by Rajiv Lulla. See the general exercise and safety references.
Standing
Wall Press-up
Explore a controlled pushing movement against a stable wall.
Set up
Face a clear, solid wall. Place your palms on the wall at chest height, about shoulder-width apart. Stand at a comfortable distance with feet secure.
The movement
- Keep your body in a comfortable straight line and bend the elbows slowly to bring your chest toward the wall.
- Keep the feet grounded and avoid arching the lower back.
- Press gently through the palms to return to the starting position. Keep breathing throughout.
Breath & pace
Begin with a few comfortable repetitions, resting when needed. Add repetitions gradually only if movement stays easy to control.
Adapted from NHS Strength exercises: wall press-up.
Seated
Seated Twist with Self-Resistance
adapted from अर्ध मत्स्येन्द्रासन, ardha matsyendrāsana
Explore a small, controlled turn while the feet and pelvis stay steady.
Set up
Sit tall with feet flat. Place the right palm against the outside of the left thigh and the left hand at the chair side.
The movement
- Inhale and lengthen the spine.
- Exhale and turn the ribs gently left. Let the right palm make light contact with the outside of the left thigh; do not use it to pull yourself farther.
- Inhale and return to center.
- Repeat on the other side.
Breath & pace
Hold the effort for 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 Eagle Arms
adapted from गरुडासन, garuḍāsana
Finish the strength sequence with upper-back breadth and gentle shoulder work.
Set up
Sit tall. Reach both arms forward at shoulder height and bend the elbows.
The movement
- Inhale and widen the shoulder blades.
- Exhale, cross the right upper arm over the left and bring the backs of the hands together.
- Inhale and lift the elbows slightly while the shoulders stay low.
- Exhale, release, and repeat with the left arm on top.
Breath & pace
Hold 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.