Chair Yoga for Beginners

Set up a stable chair with enough space to move an arm and slide a foot forward. You will stay seated for the whole session. Begin with easy breathing, explore one side at a time, and finish without rushing to get up. The timer gives you space; it is not a request to hold a stretch at your limit.

The sequence

1. Arrive
2. 01 Seated breathing“Find support before you start moving.” 1m 15s
   How to practise

   1. Sit on a sturdy chair that cannot roll, with both feet supported.
   2. Let your shoulders soften and keep your hands on your thighs.
   3. Breathe comfortably without trying to deepen or hold the breath.
3. 02 Seated side stretch · Right“Make space along the side of the body without lifting your hip.” 1m
   How to practise

   1. Keep both feet supported and sit comfortably upright.
   2. Rest your right hand on your thigh and reach the other arm only as far as comfortable.
   3. Lean gently towards your right, keeping both sitting bones supported, then return upright.
4. Move
5. 03 Seated side stretch · Left“Reach less if your shoulder feels crowded.” 1m
   How to practise

   1. Keep both feet supported and sit comfortably upright.
   2. Rest your left hand on your thigh and reach the other arm only as far as comfortable.
   3. Lean gently towards your left, keeping both sitting bones supported, then return upright.
6. 04 Gentle chair turn · Right“Keep the turn small and let your hands remain light.” 1m
   How to practise

   1. Sit with your feet supported and hands resting lightly on your thighs.
   2. Turn your chest a small amount to the right; let the head follow only if comfortable.
   3. Keep breathing and return to centre without pulling with your hands.
7. 05 Gentle chair turn · Left“Return to the centre when you need a pause.” 1m
   How to practise

   1. Sit with your feet supported and hands resting lightly on your thighs.
   2. Turn your chest a small amount to the left; let the head follow only if comfortable.
   3. Keep breathing and return to centre without pulling with your hands.
8. 06 Supported leg extension · Right“Rest the heel on the floor; the leg does not need to straighten fully.” 1m
   How to practise

   1. Sit comfortably near the front of the chair without sliding.
   2. Slide your right foot forward until the heel rests on the floor; keep the knee soft.
   3. Bring the foot back slowly. Repeat gently or pause with both feet supported.
9. 07 Supported leg extension · Left“Move the foot only as far as feels easy.” 1m
   How to practise

   1. Keep your sitting bones supported by the chair.
   2. Slide your left foot forward, resting the heel down with a soft knee.
   3. Return the foot slowly and pause when you wish.
10. 08 Small seated hip hinge“Think of a small hip hinge, rather than folding towards the floor.” 1m
    How to practise

    1. Sit with both feet supported and hands resting on your thighs.
    2. Lean forward a little from the hips while keeping your back comfortably long.
    3. Return upright slowly; repeat a few times or remain upright.
11. Rest
12. 09 Seated quiet pause“Let the shoulders and hands rest. There is nothing else to achieve.” 1m 45s
    How to practise

    1. Sit on a sturdy chair that cannot roll, with both feet supported.
    2. Let your shoulders soften and keep your hands on your thighs.
    3. Breathe comfortably without trying to deepen or hold the breath.