A Human Web
Join

Yoga flows

Yoga for Parkinson's: a 30-minute class at a counter, sitting then standing

A 30-minute yoga class built on the trials of yoga in Parkinson's and on Parkinson's balance advice. Do it in an "on" time, when your medicines are working well, next to a kitchen counter or the back of a sturdy chair. Make every movement big and slow, pump your feet before you stand, and turn in a half circle rather than on the spot. It adds to, and doesn't replace, your medicines, physiotherapy, and the walking or cycling and strength work in our exercise for Parkinson's guide.

30 minBeginner20 movesA bench or box · A wallBack · Hip flexors · Abs · Calves · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, sitting (4 minutes)

  1. Seated upper-back lift (sit tall, shoulders back)3 holds of 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall on a firm chair beside the counterEasier: 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 holds; notice your feet on the floorEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  3. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing): big, slow arm sweepsHarder: Slow breathing (6 breaths a minute)

Big movements, sitting (6 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoBig lifts with arms swinging; finish by pumping your feet up and down 10 times before you standHarder: Standing march
  2. Thoracic rotation6 each side
    Beginner · 3D demoSeated (the demo shows it standing); follow your hands with your eyesEasier: Side-lying open bookHarder: World's greatest stretch
  3. Seated overhead side bend2 each side, 10 to 20 s holds
    Beginner · Back, Abs · 3D demoReach up and over, both sitting bones on the seatHarder: Overhead lat stretch at a bench (elbows on the bench)
  4. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSeated (the demo shows all fours): hands on your kneesHarder: Half lord of the fishes (Ardha Matsyendrasana)
  5. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoLift the foot a littleHarder: Ankle CARs (controlled articular rotations)

At the counter (9 minutes)

  1. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoChair back against the counter or a wall; stand up briskly, sit down slowly, and pause standing before you let goEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoOne hand on the counter, feet hip-width apart, tall through the crownHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)3 holds of 10 to 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the counter and bend your knees only a littleHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoSide-on to the counter with a short stance; to change sides, turn in a half circleEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the counter; heel at your ankle, toes on the floorEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Semi-tandem stance2 holds of 15 s each side
    Beginner · Calves, Hip abductors · 3D demoFingertips on the counterHarder: Tandem stance and heel-to-toe walk

Step and turn (5 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoTo a steady beat from a metronome app or music: big steps, arms swinging, a hand near the counterEasier: Seated marchHarder: Standing band hip flexion
  2. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoBig sideways steps along the counterHarder: Lateral band walk
  3. Standing spiral reach5 each side
    Beginner · Abs, Back, Shoulders · 3D demoReach big, shift your weight and turn to lookEasier: Thoracic rotationHarder: World's greatest stretch

Posture and finish (6 minutes)

  1. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoElbow at shoulder height or lowerEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Chin tuck5 holds of 5 s
    Beginner · Neck · 3D demoSitting or standingEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  3. Alternate nostril breathing (Nadi Shodhana)1 to 2 min
    Beginner · 3D demoSitting; slow rounds with no holds; with a blocked nose, just breathe slowlyEasier: Slow breathing (6 breaths a minute)
  4. Slow breathing (6 breaths a minute)1 to 2 min
    Beginner · 3D demoSitting, eyes open or closed; pump your feet before you get upEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Do it in an "on" time, when your medicines are working well.
  • Before you stand, pump your feet up and down 10 times and get up slowly. Stand still until you feel steady, but not for long. If you feel dizzy or faint, sit with your legs raised or lie down until it passes.
  • Keep the counter within reach, turn in a half circle rather than on the spot, and don't talk while you move.
  • If you freeze, stop, take a breath, shift your weight onto one leg and step off with the other.
  • Twice a week, with walking or cycling on 3 days and strength work on 2, covers what the Parkinson's Foundation and the American College of Sports Medicine recommend.
  • Keep the room cool and skip hot yoga: heat can lower your blood pressure.
  • After any fall, see your GP. Call 999 (911 in the US) if someone may have hurt their head, neck, back or hip, or can't get up.

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 yoga for parkinson's: a 30-minute class at a counter, sitting then standing 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, 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. 11 of its 20 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.