Gentle chair yoga and seated tai chi, one picture at a time
24 seated moves for stiff joints and calmer breathing, each with a large picture, plain steps and a gentler version. No floor, no equipment, nothing to sign up for to read them.
Chair yoga 14 moves
Dark figure: the position. Orange arrows: which way to move. Tap a move for its steps.
- 01Belly Breathing5 slow breaths
- 02Seated Mountain PoseHold for 30 seconds
- 03Seated Neck Stretch3 times each side
- 04Shoulder Rolls5 circles each way
- 05Seated Cat–Cow6 rounds
- 06Seated Side Stretch3 times each side, hold 2 breaths
- 07Seated Spinal Twist2 times each side, hold 3 breaths
- 08Self-Hug StretchHold 3 breaths, twice
- 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
- 10Seated March30–60 seconds
- 11Seated Ankle Exercises10 rocks
- 12Seated Leg Lifts8 times each leg
- 13Seated Figure-4 StretchHold 3 breaths each side
- 14Seated Hamstring StretchHold 3 breaths each side
Chair tai chi 8 moves
- Chair exercises by body areaNeck and shoulders, back, hips and legs, hands and feet.
- Tai chi for seniorsWhat the research shows, seated and standing.
- Balance exercisesFor when you can stand safely, at a sturdy chair.
- Free printablesA one-page pose chart of all 24 moves.
What seated exercise can and can’t do
Gentle seated moves help you loosen stiff joints, breathe more slowly and keep a daily habit. They won’t melt weight away, and on their own they haven’t been shown to prevent falls; if you can stand safely, standing balance practice is what does that (World Falls Guidelines, 2022). Each page says plainly who should skip a move.
What the research says about chair yoga · Balance exercises at the chair