Choose your starting position
Chair and supported standing practice can be practical alternatives to floor-based yoga.
Jyoti yoga guides · Midlife and beyond
Movement options for different bodies
Bodies and mobility change from day to day. Jyoti helps you choose how you practise rather than forcing a one-size-fits-all workout.
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Guidance inspired by Jyoti Harvey · 27 years of yoga teachingYour yoga. Your time. Your choice.
Movement choices that respect your mobility
Select a suitable practice and choose body areas and time with YogaBuilder™.
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A sensible way to start
Use your own range of movement
Work gently and avoid forcing movement into pain. Seek clinical advice for new symptoms, injuries or specific conditions.
Adapt as needed
You can choose a shorter session or different format as your needs change.
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
Mobility-friendly yoga: movement without pressure
Mobility changes from day to day. The most useful approach is not to chase large stretches but to move joints through a comfortable range, repeat gently and use support when appropriate. You can practise seated, standing near a stable surface, or on a mat if getting to the floor is safe.
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.
A gentle mobility menu
Neck and shoulders
Turn your gaze a small distance left and right. Circle the shoulders without forcing the neck.
Hands and arms
Open and close your hands, then reach your arms forward within an easy range.
Ankles and feet
Try seated heel and toe lifts while both feet remain close to the ground.
Balance: support first
For standing work, choose a secure, non-moving support and keep it within reach. If you have fallen or fear falling, a clinician or physiotherapist can assess your needs. Do not attempt unsupported balances just because you see them in a picture.
Progress without forcing
Use a simple check-in: Does this feel controlled? Can I breathe easily? Does this leave me comfortable afterwards? Small movements done regularly are more useful than an occasional hard stretch that discourages your next session.
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.