Seated March

Lift one knee, then the other, to get your legs moving without standing. 30 to 60 seconds.

10 / 14Side view of a seated figure lifting one knee
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit near the front of the seat and hold the sides if you like.
  2. Lift your right knee a few inches, then lower it.
  3. Lift your left knee.
  4. Keep a steady rhythm. Swing your arms if comfortable.

How many 30–60 seconds

Gentler version

Lift only your heels.

Who should skip this or take care

Move only in a comfortable range, and stop if anything hurts.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Leaning back as the knee lifts. Sit near the front of the seat and stay tall.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for hips and legs

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