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Seated chair yoga: 15 minutes, no standing

Everything is done sitting, for a desk break, a wheelchair or days when standing isn't possible. The shape follows a seated yoga class from a trial in people with spinal cord injury (breathing and arm work, arms overhead, a gentle twist each way and neck stretches, then quiet breathing), the order of the UK's Gentle Years Yoga classes, shortened, and the NHS sitting exercises. Use a solid chair without wheels, ideally without arms, with your feet flat and your knees at right angles, or your wheelchair with the brakes on. Sit tall near the front of the seat, breathe normally and never hold your breath. The leg block is optional: skip it if your legs don't move. Seated yoga doesn't train balance, so if you can stand, add the standing block from the chair yoga for seniors workout. With a spinal cord injury at the sixth thoracic level (T6) or above, empty your bladder first, and stop if you get a pounding headache or flushing above your injury.

15 minBeginner16 movesA bench or boxBack · Shoulders · Neck · Abs · Forearms · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive

  1. Seated upper-back lift (sit tall, shoulders back)3 holds of 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSeated mountain: sit tall, draw your shoulder blades back and lift your breastboneEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoHands on your belly; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Neck and shoulders

  1. Breath reach5 breaths
    Beginner · 3D demoSeated (the demo shows it standing): your arms rise as you breathe in and lower as you breathe out; keep them at shoulder height if your shoulders hurtHarder: Slow breathing (6 breaths a minute)
  2. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoShoulder rolls, slow and smoothHarder: Shoulder CARs (controlled articular rotations)
  3. Chin tuck5 holds of 3 s
    Beginner · Neck · 3D demoSeated (the demo shows it standing)Easier: Lying chin tuckHarder: Isometric neck holds (four-way)
  4. Side neck stretch2 holds of 10 s each side
    Beginner · Neck, Shoulders · 3D demoEar toward your shoulder; using your hand is optionalHarder: Upper trap release
  5. Chair chest and shoulder stretch2 holds of 20 s
    Beginner · Shoulders, Biceps, Chest · 3D demoSit near the front edge, hold the backrest behind you, and move your chest forward and upHarder: Behind-the-back stick shoulder stretch

Spine

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoSeated (the demo shows all fours): hands on your knees, round your back gently, then lift your chest; keep it small if you have osteoporosisHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Seated overhead side bend2 each side, 10 to 20 s holds
    Beginner · Back, Abs · 3D demoSeated side bend: reach one arm up and over, with both sitting bones on the seatHarder: Overhead lat stretch at a bench (elbows on the bench)
  3. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSeated twist (the demo shows it standing): arms crossed and hips facing forward; hold the armrest or wheel if your trunk balance is limitedEasier: Side-lying open bookHarder: World's greatest stretch
  4. Table slide (seated forward reach)8 slow reps
    Beginner · Shoulders, Back · 3D demoSeated forward bend with a long back: hinge from your hips with your hands sliding along your thighs or the deskEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)

Wrists (at a desk)

  1. Wrist extensor stretch (tennis elbow stretch)2 holds of 20 s each side
    Beginner · Forearms · 3D demoArm straight and palm down, gently bend the wrist; ease off if it tingles, and with a weak grip ask your physiotherapist firstEasier: Wrist & forearm flow

Legs (optional)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seat; move your arms instead if your legs don't moveHarder: Standing march
  2. Chair leg extension and sweep5 each leg
    Beginner · Hamstrings, Calves, Adductors · 3D demoStraighten the leg, sweep it out to the side and backHarder: Contract-relax hamstring stretch (PNF)
  3. Ankle circles10 each way, each foot
    Beginner · Calves, Shins · 3D demoLift the foot a little, or circle the ankle with your handHarder: Ankle CARs (controlled articular rotations)

Finish

  1. Alternate nostril breathing (Nadi Shodhana)1 to 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)1 min
    Beginner · 3D demoEyes closed or resting on one spot; sit quietly before you get back to your dayEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Do it at least twice a week, as the NHS suggests for its sitting exercises, or as a 5 to 10 minute break once or twice a working day (our suggestion). Our sitting posture guide covers desk breaks.
  • In a wheelchair, shift your weight every 10 to 15 minutes if pressure sores are a concern, and if your shoulders hurt, keep every reach at or below shoulder height.
  • It's light activity, so it doesn't replace the aerobic and strength exercise in the activity guidelines: pair it with the wheelchair workout, a walk or other brisk activity.
  • With osteoporosis, keep cat-cow small and hinge from your hips in the forward bend. With glaucoma or high blood pressure that isn't under control, don't let your head drop below your heart.
  • Stop for dizziness or chest pain. With a spinal cord injury, a pounding headache with flushing or sweating above your injury needs action now: sit up, loosen anything tight, check your bladder, and call 999 (911 in the US) if it doesn't settle.

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 seated chair yoga: 15 minutes, no standing take?

About 15 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. 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.