Yoga does not need a mat. Chair yoga brings gentle stretches and breathing to anyone who prefers to sit, including older adults and people at work.
Set up
Choose a sturdy chair without wheels. Sit towards the front with your feet flat on the floor, hip-width apart.
Six seated stretches
- Seated mountain. Sit tall and take five slow breaths.
- Arm raises. Breathe in and raise your arms; breathe out and lower them. Repeat five times.
- Side stretch. Reach one arm up and lean gently to the other side. Swap.
- Seated cat–cow. Hands on knees: arch your back as you breathe in, round it as you breathe out.
- Gentle twist. Turn to the right, hand on the chair back, for three breaths. Swap.
- Ankle circles. Lift one foot and circle the ankle five times each way. Swap.
Finish with a minute of quiet breathing, eyes closed.
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
