Chair Yoga 15 minutes routine for all levels

Many of us are sitting more, and therefore trying to find ways to fit more movement into our days. One of the things we’re told is to take breaks every hour. Not always as easy as it seems. For the times when you can’t get outside, or on your mat it’s Chair workouts to the rescue. Which is why I created this Chair yoga 15 minutes class.

I already have a 10-minute Chair Yoga class but that was focused more on stretching and moving, this is a yoga flow. So exploring poses like warrior 2, goddess, and side angle. All seated! You can follow along with the video below.

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Chair Yoga 15 Minutes – Warm Up

Before you begin, make sure your chair is on a sturdy surface. Then sit upright in your chair, not slouching against the backrest. Take three grounding breaths. After centering yourself begin with some cat and cow pose in the chair to mobilize the spine. Drawing the chest upwards, sweeping the arms back, then bringing the arms forward while pulling the navel to the spine. Progress this further by hugging an alternating knee into the chest.

Bring the left knee to the chest and pause. Place the left ankle across the right knee into a figure 4. Use the hands to move the leg up and down, mobilizing the hip. Pause with the left knee out and down to the left side, and lean over the legs.

Repeat the figure 4 mobilization and lean on the right side. Take some time to notice if the range of motion is different on this side. From here open the legs wide, turning the toes out, taking goddess pose.

With the hands on the thighs lean the right shoulder forward, rotating the torso to the left. Repeat with the left shoulder, rotating the trunk to the right.

Chair Yoga 15 Minutes – Flow Poses

From Goddess come into Warrior 2. The left leg will lengthen out to the left. While the right thigh and glute remain on the chair the left side will lift. Shoulders will remain over the hips and the arms might reach out to the sides. Pause for a few breaths.

From warrior 2, let left arm rest on the left thigh. Squeeze the left shoulder to the left hip into Reverse warrior. While the left arm slides down, the right arm can reach up if it feels comfortable.

From Reverse Warrior bring yourself back up to W2. Bend the right elbow and drop the right forearm to the right thigh into side angle pose. The chest revolves away from the chair and the top arm can reach up, or the hand can rest on the back of the head.

Rise back into Warrior 2, and then come into regular seated position legs forward. On an exhale fold over the legs, resting the chest towards the thighs. Relax the arms and shoulders.

Repeat Goddess pose and the seated flow to the other side. Finally rising back into seated. Standing poses on the chair are a great way to experience the pose, stretch out the legs and hips, and practice alignment.

Chair Yoga 15 Minutes – Cooldown

After the flow come into seated crossing the right leg over the left. Inhale up and on the exhale twist the torso to the right. Hold the twist for a few breaths.

Unwind back into the center, and repeat the twist to the left side. Come again into seated cat cow. Settle into the chair once more for 3 breaths

Remember, chair yoga isn’t just for seniors or beginners, it’s a great way to add a little movement into an otherwise sedentary day. Something is better than nothing, and if you work at a desk this can be a great way to recenter after all those conference calls!

If you want more videos then check out my YouTube channel. There are many videos on yoga, health and fitness. Also, if you haven’t already, join my 7 Days of Yoga Challenge. And if you’re looking for longer 30-60+ minute videos, sign up for my Patreon community. Remember, I’m always here to answer your questions and support you however I can in your journey to wellness. Stay active, and stay healthy!

Questions

• How much activity do you get each day?
• Have you done chair yoga before?
• Are you spending more time sitting?