10min
Mobility
Chair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Complete beginner · 9 poses
Gentle, supported and adaptable
Yoga for older adults
Chair yoga, standing practice without floor work and gentle movement that supports mobility and balance.
Yoga can be adapted to almost any age and ability. Chair yoga and standing practices that never go down to the floor make it accessible to people who find getting up and down difficult.
Focus on gentle mobility for the joints, steady balance work with support, and slow breathing. Regular, comfortable practice is more valuable than challenging poses.
Tips for practice
- Use a sturdy chair without wheels and keep a wall nearby.
- Move slowly, especially when changing position.
- Skip any pose that causes pain or dizziness.
- Keep the head above the heart if you have high blood pressure or glaucoma.
Practise safely
If you have osteoporosis, a joint replacement, heart or blood pressure conditions, or a history of falls, ask a health professional which movements are suitable before you start.
Guided practices
15min
Mobility
Standing Yoga: No Floor Work
A standing yoga session with side stretches, gentle leg work and supported balance. Begin and finish on your feet, with a wall or sturdy chair nearby.
Beginner · 12 poses
10min
Mobility
Gentle Yoga Without Wrist Loading
Gentle seated and reclined yoga without putting body weight through your hands. Explore the hips and spine with no planks, Downward Dog or hands-and-knees work.
Beginner · 9 poses
Poses to know
Mountain Pose
Tadasana
Tree Pose
Vrksasana
Chair Pose
Utkatasana
Cat–Cow
Marjaryasana–Bitilasana
Gentle Seated Twist
Ardha Matsyendrasana (gentle variation)
Questions people ask
Is it too late to start yoga?
It is rarely too late. Chair and gentle yoga suit most ages, and many people begin in their 60s, 70s or later.
What is chair yoga?
Chair yoga adapts yoga poses so they can be done seated or standing with a chair for support, without getting down to the floor.