Chair yoga for today

The moves, one by one

1. 1

   Belly breathing

   2 minSeated

   

   Easy breaths to settle.

   1. Sit tall on a sturdy chair with your feet flat. Or stand with a chair beside you.
   2. Rest one hand on your belly and one on your chest.
   3. Breathe in through your nose for about 4 counts. Let your belly rise under your hand.
   4. Breathe out gently through your lips for about 6 counts. Let your belly soften back.
   5. Repeat for the time on your page. Let your shoulders stay loose.

   Easier

   Skip the counting. Just breathe in and out at a pace that feels natural, with one hand on your belly.

   Take care

   • Feeling light-headed: breathe normally for a few breaths, then sit down if you are standing. Keep the breath gentle, never forced.
2. 2

   Seated mountain

   1 minSeated

   

   Sit tall first.

   1. Sit toward the front half of a sturdy chair with no wheels, with its back against a wall.
   2. Put your feet flat on the floor, about hip-width apart, knees over ankles.
   3. Rest your hands on your thighs, palms down.
   4. Lengthen up through the crown of your head. Let your shoulders drop away from your ears.
   5. Breathe in through your nose for 4 counts, then breathe out slowly for 4 counts. Stay for 5 to 8 breaths.

   Easier

   Sit back against the chair back and take 3 breaths.

   Take care

   • Back: sit tall without arching. Think long, not stiff.
   • Stand up slowly when you finish.
3. 3

   Side reach

   2 minSeated

   

   Hips stay down. 2 breaths each side.

   1. Sit tall on a sturdy chair with your feet flat, or stand with soft knees and a hand on a chair back.
   2. Rest your left hand on the chair seat or your thigh.
   3. Breathe in and lift your right arm out and up, with your elbow soft.
   4. Breathe out and lean gently to the left, keeping both hips down and your chest facing forward.
   5. Take 3 slow breaths, come up on an in breath, and repeat on the other side.

   Easier

   Keep the arm low, hand resting at your side, and lean a short way.

   Take care

   • Sensitive back: lean a short way and keep your belly gently supported.
   • Sensitive shoulders: keep your arm below shoulder height.
   • Low bone density: keep the lean small and never pull on the chair to go farther.
4. 4

   Seated cat-cow

   1 min 30 sSeated

   

   Small wave.

   1. Sit tall near the front of your chair, feet flat, hands on your knees.
   2. Breathe in and let your chest lift a little. Your shoulder blades slide gently down your back. This is the cow.
   3. Breathe out and let your upper back round softly, like a cat. Keep your head up and your eyes looking ahead.
   4. Move with your breath, 5 to 8 slow rounds.

   Easier

   Only do the lifting half. Or make the wave smaller and slower.

   Take care

   • Back: if rounding feels sharp or pinchy, stay with the lift only.
   • Neck: keep your chin level, do not tuck it hard.
   • Low bone density: keep the rounding very small and never push into it with your hands.
5. 5

   Side reach

   1 min 30 sSeated

   Longer hold: 3 breaths each side.

   The same move as step 3, again.

6. 6

   Body scan rest

   2 minSeated

   

   Rest, then stand up slowly.

   1. Sit tall in a sturdy chair with your feet flat and your hands resting in your lap. You can close your eyes or look softly at the floor.
   2. Notice your feet on the floor. Let them feel heavy.
   3. Move your attention slowly up: legs, hips, belly, chest, hands, arms, shoulders, neck, face.
   4. At each place, just notice. If you find a spot that is tense, breathe out and let it soften a little.
   5. Finish with 3 slow breaths, then open your eyes.

   Easier

   Scan only 3 places: feet, belly and shoulders.

   Take care

   • If closing your eyes makes you unsteady, keep them open.
   • Stand up slowly when you finish.