Turn to sit sideways on your chair so that your right side is close to the chair back.Twist things up in your Chair Yoga sequence with this gentle rotation of your spine. Return to Seated Mountain Pose when finished.Continue to move with your breath until your back feels spacious and unlocked.With both poses, try to find movement along your entire spine, not only through your shoulders or chest.Slide your hands forward toward your knees as much as needed.Send your ribs back and pull your belly button toward your spine.Look up toward the ceiling if comfortable on your neck.Slide your hands up your thighs toward your hips as much as needed.Bring your chest and belly forward while your shoulders roll back.Return to Seated Mountain Pose with your hands on your thighs.Keep moving through your Chair Yoga sequence with this classic flow. Take several long inhales and exhales while maintaining this posture.Keep your core muscles engaged to support a strong, long spine.Keep your head neutral and find a spot to gaze at straight ahead.

Exhale and release any tension in your shoulders, neck, and jaw.Inhale and gently pull your belly in and lengthen through your side, waist, and back.Let your hands rest gently on your legs wherever comfortable.Activate your core muscles to bring your spine away from the chair back.Press evenly into your toes and heels, as well as the arch and the pinkie toe side of your foot.Keep your knees and feet spaced hip-width apart.Sit closer to the front edge of your chair if possible.Sit down in your chair and firmly place your feet on the floor.Start your Chair Yoga sequence with this classic pose. Once your chair is set up and ready, you can begin your Chair Yoga sequence. If you’re tall, you may need to place some blankets or blocks under your bum to give you a bit of lift so that your thighs are parallel to the floor. If your feet don’t reach the floor, place yoga blocks under your feet to bring the floor up to you. Before you get started, check to make sure the chair fits you. Try This 8-Pose Chair Yoga Sequence for a Gentle Practice:įind an upright chair with no arms and minimal cushioning. Whether you’re a seasoned yogi who wants a gentle approach, an active senior who wants to improve balance or flexibility, or someone trying to break the cycle of a sedentary lifestyle, Chair Yoga may be what you’re looking for. So no matter your level, you’re going to love this Chair Yoga sequence.

Chair Yoga is a great way to practice physical yoga poses that is accessible for people of all ages and various activity levels.

Gentle flow yoga sequence