Begin with a stable chair
Choose a sturdy, stable chair on a non-slip surface, and avoid chairs with wheels. Keep your movement within a comfortable range.
Jyoti yoga guides · Midlife and beyond
Chair yoga that meets you where you are
Chair yoga offers an accessible way to explore movement without needing to get down onto the floor. Jyoti includes chair-based options taught through real videos.
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Guidance inspired by Jyoti Harvey · 27 years of yoga teachingYour yoga. Your time. Your choice.
Continue with chair-based sessions in Jyoti
Set your own pace, choose a chair-based option and let YogaBuilder™ create a session from Jyoti’s real teaching videos.
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A sensible way to start
Move gently
Small, controlled movements and steady breathing are a useful starting point. There is no need to compete with someone else’s flexibility.
Make it personal
YogaBuilder™ lets you choose chair-based sessions, time available and areas of focus, so your practice suits your day.
YogaBuilder™ makes it personal
Choose the time you have, a suitable mobility option and what you want to focus on. Jyoti creates sessions from real teaching videos, with options for chair, supported standing and mat-based practice.
Jyoti Yoga & Wellness provides general wellbeing education, not medical diagnosis or treatment. Consider professional guidance for injuries or medical concerns.
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Practical yoga guide · Updated October 2026
A practical chair yoga routine for beginners
Chair yoga can be a welcoming option if getting onto a mat is uncomfortable, or if you simply prefer to practise seated. A steady chair offers support while you explore breathing, the upper body, hips and ankles. It can also make short movement breaks easier to fit into daily life.
Before you begin: These are general movement ideas, not individual medical instructions. Use a stable, non-wheeled chair if seated; clear the floor; avoid breath-holding, forcing a stretch or pushing through pain. Stop if you experience dizziness, chest pain, unusual breathlessness, or sudden weakness and seek appropriate medical assistance. If you have recently fallen, have osteoporosis, new symptoms, surgery or an existing condition, ask a qualified clinician which movements are suitable for you. A supported position is not a lesser version of yoga.
Prepare your space in two minutes
- Choose a solid chair without wheels, placed on a non-slip surface; check that it does not rock.
- Sit toward the front if comfortable, with both feet supported on the floor; use a cushion or footrest if needed.
- Keep your movements small enough that you can breathe and speak comfortably.
- Have water nearby and leave room for your arms to move without striking furniture.
Your optional 10-minute seated yoga practice
- Arrival (1 minute): Find a comfortable upright position. Notice your breathing without trying to deepen or hold it.
- Shoulder rolls (1 minute): Lift and circle the shoulders gently, moving in both directions. Keep the neck relaxed.
- Seated spinal movement (2 minutes): With hands on thighs, gently rock between sitting a little taller and softly rounding your back. Avoid extremes.
- Arm reach (2 minutes): Reach one arm diagonally or to shoulder height, return and change sides. Keep both sit bones grounded.
- Foot and ankle mobility (2 minutes): Slowly lift a heel, lower it, then alternate toes. Circle ankles if comfortable.
- Quiet finish (2 minutes): Rest your hands on your thighs and breathe naturally. Notice what feels different.
How can I modify the movements?
If an overhead reach irritates your shoulder, reach forward or keep your hand at waist height. If sitting upright is tiring, use the chair back. Keep the feet planted if balance feels uncertain. You may skip any movement; there is no need to complete every step.
Chair yoga questions
Can complete beginners do chair yoga?
Many beginners find the stable setup approachable, but suitability depends on individual health and mobility. Begin gently and seek personalised advice where needed.
Does chair yoga replace walking and strength work?
No single short routine covers every activity goal. NHS guidance encourages everyday movement as well as strength and balance work appropriate to the individual.
Find your own pace with YogaBuilder™
Choose chair, supported standing or mat-based sessions built from Jyoti’s real teaching videos. Start with the 7-day free trial, subject to eligibility and your app store’s displayed terms.
Download for iPhone / iPadGet it on Google PlayMake this practice your own with YogaBuilder™
Choose how long you have and whether chair, supported standing or mat-based yoga suits you. Jyoti uses real teaching videos, so you can move at your own pace. Start with the standard 7-day free trial.