What is inside this guide
This guide walks you through chair yoga from the top of the body to the bottom. It starts with three-part breathing, then moves through easy head, neck, wrist and shoulder stretches, and finishes with side bends, chest openers, a seated twist, a hip opener and a forward bend. Every move has its own picture and a short name so you can find it fast.
Who this guide is for
This guide is for anyone who feels stiff in the morning, sits for long hours, or wants to start exercise without getting on the floor. It also suits people recovering their strength and caregivers who want a safe routine to do together.
How to use it
Pick 4 or 5 moves for your first week. Do each one slowly, 5 to 8 times, and breathe normally. Next week add a few more. You do not need to finish all 13 pages in one day.
Safety first
This guide is for general wellness and is not medical advice. Talk to your doctor before starting a new exercise routine, especially if you have pain, dizziness, heart problems or other health conditions. Stop if something hurts.
Common questions
Can I do chair yoga if I have never done yoga?
Yes. Every move is done sitting in a chair, and you can make each one smaller if it feels too much.
How long should a session be?
Start with 10 minutes. Many people build up to 20 minutes over a few weeks.
What chair should I use?
A sturdy chair with no wheels and no arms is best, with your feet flat on the floor.