If you’ve been curious about starting a chair yoga practice but you’re not sure where to begin, this class is for you.

In this gentle and accessible chair yoga practice, you can enjoy the benefits of yoga without getting down on the floor. Ideal for those with limited mobility (but perfect for every body), this 20-minute practice is both calming and grounding – right from the comfort of your chair.

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Featured stretches and their benefits

Neck series

Gently tilt your head side to side, forward and back, then slowly rotate in each direction, keeping shoulders relaxed.
Benefit: Relieves neck tension from prolonged sitting or screen time.

Shoulder series

Lift and roll your shoulders forward and backward, then squeeze them gently toward your ears and release.
Benefit: Improves shoulder mobility and eases upper body stiffness.

Open arms flow

Sweep arms wide to the sides and overhead, opening your chest as you inhale, then bring the back of the hands together as you exhale.
Benefit: Expands chest and improves posture.

Cat Cow

On hands and knees, arch your spine upward (cat) and then dip your belly down, lifting your head and tailbone (cow).
Benefit: Increases spinal flexibility and warms up the back.

Side Bends

Stand tall and reach one arm overhead, leaning gently to the opposite side, then switch. Your non-working arm reaches across the body to steady you.
Benefit: Stretches and lengthens the sides of the torso.

Wide stance flow

With feet wide apart, one arm will lift while the other presses gently into the inner thigh. Option to look up at the working hand.
Benefit: Opens hips and inner thighs.

Shoulder dips

With hands on thighs and knees slightly bent, drop one shoulder toward the opposite knee, alternating sides.
Benefit: Releases tension in the upper back and obliques.

Arm circles

Inhale to sweep the arms up overhead, exhale as you bring the palms to touch and lower the hands.

Benefit: Strengthens and loosens shoulder joints while extending the spine.

Forward Folds

Hinge from the hips, letting your head and arms hang toward the floor with soft knees.
Benefit: Releases lower back tension and stretches hamstrings.

March in place

Lift knees alternately while swinging arms naturally, keeping a steady rhythm.
Benefit: Boosts circulation and gently raises heart rate.

Hip circles

Take hold of one knee and draw it gently open and closed.

Benefit: Improves hip mobility and loosens the lower back.

Figure 4

Cross one ankle over the opposite thigh, then bend the standing leg slightly to deepen the stretch.
Benefit: Stretches glutes and relieves tight hips.