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Chair-to-mat yoga for bigger bodies: a 30-minute class seated, standing at a chair and wall, and on the mat, with a chair-only option

A 30-minute yoga class for plus-size and bigger bodies. It starts seated, moves to standing poses with a chair and a wall for support, shows a supported way down to the mat and up again, and keeps your head and shoulders propped if lying flat makes you breathless. If you'd rather not use the floor today, stay with the chair-only option in the tips. Our Pilates class for bigger bodies works the trunk more, on the floor; this class adds yoga's standing poses, balance and breathing. You need a sturdy chair rated for your weight, ideally with arms, a wall, a thick mat, cushions or a wedge, a strap or belt, and a block or a thick book.

30 minBeginner21 movesA bench or box · A step · A wallHip flexors · Shoulders · Back · Abs · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, seated

  1. 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)
  2. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoLift your knees in turn, arms swingingHarder: Standing march
  3. Breath reach5 breaths
    Beginner · 3D demoArms rise as you breathe in, lower as you breathe outHarder: Slow breathing (6 breaths a minute)
  4. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoHarder: Shoulder CARs (controlled articular rotations)

Seated spine

  1. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoSeated, hands on your thighs: round, then lift your chestHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation5 each side, holding 5 s
    Beginner · 3D demoTurn your chest, not your kneesEasier: Side-lying open bookHarder: World's greatest stretch
  3. Seated overhead side bend2 each side, holding 10 to 20 s
    Beginner · Back, Abs · 3D demoA side bend: keep both sit bones on the chairHarder: Overhead lat stretch at a bench (elbows on the bench)
  4. Table slide (seated forward reach)6 slow reps
    Beginner · Shoulders, Back · 3D demoFeet wide so your belly has room, and hinge with a long backEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)

Standing, with the chair and wall

  1. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoPush on the arms or your thighs to startEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoFeet hip-width or wider, a hand on the chair back if you likeHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoShallow, hands on the chair backHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA wide, short stance, with a chair under your front thigh if it tiresEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Triangle pose (Utthita Trikonasana)2 holds of 20 s each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoBack to the wall, lower hand on the chair seat or a blockEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  6. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHeel at your ankle, a hand on the chairEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  7. Downward-facing dog (Adho Mukha Svanasana)2 holds of 3 to 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoHalf dog: hands on the wall at hip height, then walk back and send your hips back. The demo shows the floor versionEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  8. Wall push-up2 sets of 10
    Beginner · Chest, Triceps, Shoulders · 3D demoStep your feet further back to make it harderHarder: Push-up

Down to the mat (optional)

  1. Get up and down from the floor1 slow cycle down
    Beginner · Quads, Glutes, Abs · 3D demoChair in front: hands on the seat, one knee down on a folded towel, then the other, then hands and knees, then sit or lieEasier: Sit to stand from a chairHarder: Bodyweight get-up
  2. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoHead and shoulders on a cushion or wedge, feet wider than your hipsHarder: Glute bridge
  3. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoOther knee bent; a mild pull onlyEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  4. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a bolster or cushions under your chestHarder: Extended puppy pose (Uttana Shishosana)
  5. Get up and down from the floor1 slow cycle up
    Beginner · Quads, Glutes, Abs · 3D demoRoll to your side, then hands and knees, one foot forward, hands on the chair seat, and push up breathing outEasier: Sit to stand from a chairHarder: Bodyweight get-up

Rest

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoPropped on cushions, on your side, or sitting back in the chair

Tips

  • Chair-only option: after the standing block, do seated knee extensions (8 each leg) and seated upper-back lifts (5 holds of 3 to 5 s), then rest in the chair, as in our Pilates class for bigger bodies.
  • Start with the first three blocks, about 15 minutes, 2 or 3 times a week, and add the rest as it feels comfortable.
  • Measure progress by what feels easier, such as standing up, reaching and balance, not the scales.
  • Check first if you have chest pain or unusual breathlessness on effort, blood pressure of 180/100 or more, or diabetes treated with medicines that can cause hypos.
  • Breathless lying down? Prop yourself up or stay seated, and see a GP if it's new or getting worse.
  • Some aching that settles is normal at first; a hot, swollen joint needs rest from strengthening.
  • With glaucoma or blood pressure that isn't controlled, keep the half dog brief, hands high.

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-to-mat yoga for bigger bodies: a 30-minute class seated, standing at a chair and wall, and on the mat, with a chair-only option 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 step, 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. 10 of its 21 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.