A Human Web
Join

Yoga flows

Chair yoga after a stroke: a 25-minute class, sitting, with an optional standing block

A 25-minute chair yoga class for when your stroke team has cleared you to exercise. Sit on a firm chair with your feet flat and your weaker arm resting on a cushion on your lap. Do only the moves that are safe for you, keep them small and pain-free, and breathe out on the effort without holding your breath. It goes alongside, not instead of, the walking, strength and arm exercises your team has set.

25 minBeginner16 movesA bench or box · Something with weight · A wallBack · Shoulders · Forearms · Abs · Hip flexors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle (3 minutes)

  1. Seated upper-back lift (sit tall, shoulders back)3 holds of 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall; weaker arm resting on a cushion on your lapEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Arms and hands, as your therapist has set (5 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing): lift the stronger arm, or both if the weaker arm rises without pain; never pull the weaker arm upHarder: Slow breathing (6 breaths a minute)
  2. Table slide (seated forward reach)10 slow repetitions
    Beginner · Shoulders, Back · 3D demoA towel under your hands on a table; lean from the hips and let the table carry the armEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)
  3. Tendon glides (hand tendon gliding exercises)4 to 6 of each position, 5 s holds
    Beginner · Forearms · 3D demoHelp the weaker hand with the stronger one; no squeezingHarder: Ball squeeze

Trunk, sitting (5 minutes)

  1. Seated overhead side bend2 each side, 10 to 20 s holds
    Beginner · Back, Abs · 3D demoReach with the stronger arm; both sitting bones on the seatHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSeated (the demo shows it standing): hold the seat with your stronger hand, turn gently, and keep your head in line with your chestEasier: Side-lying open bookHarder: World's greatest stretch
  3. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSeated (the demo shows all fours): hands resting on your thighsHarder: Half lord of the fishes (Ardha Matsyendrasana)

Legs, sitting (5 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the seat; lift each knee as far as is comfortableHarder: Standing march
  2. Seated knee extension (chair)8 to 10 each leg
    Beginner · Quads · 3D demoStraighten one leg, then lower it slowlyEasier: Quad set (static quads)Harder: Leg extension
  3. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoAs far as each ankle goesHarder: Ankle CARs (controlled articular rotations)

Optional: standing at the chair (5 minutes)

  1. Sit to stand from a chair5 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoChair against a wall, feet slightly apart; push on your thighs if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStronger hand on the chair back; weight on both feetHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)3 holds of 10 to 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the chair back and bend only a littleHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Semi-tandem stance3 holds of 10 s each side
    Beginner · Calves, Hip abductors · 3D demoOne hand on the chair or a counterHarder: Tandem stance and heel-to-toe walk

Finish, sitting (2 minutes)

  1. Alternate nostril breathing (Nadi Shodhana)1 min
    Beginner · 3D demoUse your stronger hand; slow rounds with no holdsEasier: Slow breathing (6 breaths a minute)
  2. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting down; get up slowlyEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Only after your rehabilitation team has cleared you to exercise. Keep doing the arm, hand and walking exercises they've set.
  • Support your weaker arm. Don't pull on it, let it hang or put your weight through it, and stop any move that hurts your shoulder.
  • Breathe out as you move or stand, never hold your breath, and keep your head level: no head-down poses.
  • Short bursts count. On tired days, do only the seated blocks, and plan rests during and after.
  • With very high blood pressure, speak to your doctor before you start. With atrial fibrillation or diabetes, check with your GP first.
  • Do the standing block only with a sturdy chair to hold, and with someone nearby if you've fallen.
  • Call 999 (911 in the US) for face weakness, arm weakness or speech problems, even if they go away, or for a sudden, very bad headache.
  • 2 or 3 times a week is our suggestion; the main yoga trial after a stroke used twice a week for 8 weeks.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesA wall

Questions people ask

How long does the chair yoga after a stroke: a 25-minute class, sitting, with an optional standing block take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.