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Chair yoga for knee arthritis: a 30-minute class sitting, then standing at a chair, with no kneeling and no floor work

Thirty minutes of chair yoga for knee osteoarthritis, sitting and then standing with a hand on a chair. It follows the four parts of a chair yoga trial in older adults with arthritis in the legs, where twice-weekly classes reduced how much pain got in the way of life: poses, breathing, relaxation and quiet sitting. It adds a seated knee strength block, and every standing pose bends your knees only a little, with no kneeling, no floor work and no deep bends. Do it twice a week, with walking or cycling on other days. The structure is our own and untested: no trial has tested this class.

30 minBeginner17 movesBench or box, something with weight, wallBack · Hip flexors · Calves · Shins · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, seated (about 5 minutes)

  1. Seated upper-back lift (sit tall, shoulders back)3 holds of 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall near the front of the seat, feet flat, knees over your anklesEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoHands on your belly; in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  3. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing); arms only as high as is comfortableHarder: Slow breathing (6 breaths a minute)

Warm the knees, seated (about 6 minutes)

  1. Seated march1 to 2 minutes as a warm-up
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seat; small liftsHarder: Standing march
  2. Ankle CARs (controlled articular rotations)5 slow circles each way with each ankle
    Beginner · Calves, Shins · 3D demoOnly the ankle movesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  3. Chair leg extension and sweep5 to 10 slow lifts and sweeps each leg
    Beginner · Hamstrings, Calves, Adductors · 3D demoStraighten the knee, sweep the leg out and back; stop short of painHarder: Contract-relax hamstring stretch (PNF)
  4. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSeated (the demo shows all fours): hands on your kneesHarder: Half lord of the fishes (Ardha Matsyendrasana)

Knee strength, seated (about 5 minutes)

  1. Seated knee extension (chair)2 sets of 10 each leg
    Beginner · Quads · 3D demoUp for a slow count of 3, down for 5; if the full range hurts, work from 90 to about 45 degreesEasier: Quad set (static quads)Harder: Leg extension
  2. Sit to stand from a chair8 to 10 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoA higher seat and your hands at first; a firm chair that can't slideEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Stand with the chair (about 8 minutes)

  1. Mountain pose (Tadasana)Stand for 5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoOne hand on the chair back; knees soft, not lockedHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 3 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on the chair; bend only about a third of the way to sitting, knees in line with your toesHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Goddess pose (Utkata Konasana)2 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoFeet wide, toes turned out, a small bend, knees over your toes, a hand on the chairHarder: Deep squat hold
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance, side-on to the chair; front knee bent less than a right angleEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Slow calf raise8 to 10 reps
    Beginner · Calves · 3D demoHands on the back of the chairEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  6. Side-stepping (sideways walking)10 steps each way, next to a counter
    Beginner · Hip abductors, Glutes, Adductors · 3D demoClear the floor; a hand on the counterHarder: Lateral band walk

Seated stretch (about 2 minutes)

  1. Table slide (seated forward reach)10 slow repetitions
    Beginner · Shoulders, Back · 3D demoSeated forward bend with a long back: hinge from your hips, hands sliding along your thighsEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)

Rest and relax, seated (about 4 minutes)

  1. Alternate nostril breathing (Nadi Shodhana)2 min
    Beginner · 3D demoSlow rounds with no holds; with a blocked nose, just breathe slowlyEasier: Slow breathing (6 breaths a minute)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoEyes closed if you like; sit quietly with your feet flat, then stand up slowlyEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Do it twice a week, as in the chair yoga trial, with walking or cycling on other days and strength work for your thighs on 2 or 3 days.
  • Pain up to 5 out of 10 is acceptable while you practise if your knee is back to its usual level by the next morning. Sharp, catching or giving-way pain, or new swelling, means stop and get it checked.
  • On a flare day, do the arrive, warm-up, seated stretch and rest blocks only, and build back up over a few days.
  • If standing is hard, do the seated blocks only (about 20 minutes). Stand up slowly before the standing block, and sit down if you feel dizzy.
  • After a knee replacement, check with your surgical team before starting.
  • Our yoga for knee arthritis guide lists the warning signs, including a hot, red, swollen knee that needs NHS 111.
  • No trial has tested this class; its doses come from our knee pain, arthritis and chair yoga classes and the moves' own pages.

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

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Questions people ask

How long does the chair yoga for knee arthritis: a 30-minute class sitting, then standing at a chair, with no kneeling and no floor work take?

About 30 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. 9 of its 17 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.