10-minute chair yoga routine
Ten gentle moves in order, from head to toe. Do each one as written; the whole routine takes about 10 minutes.
- Belly BreathingA slow seated breathing exercise that settles you before and after moving. Five breaths.
- Seated Mountain PoseThe chair yoga starting position: sit tall, feet flat, shoulders soft. Hold for 30 seconds.
- Seated Neck StretchA gentle ear-to-shoulder stretch for a stiff neck, done sitting down. 3 times each side.
- Shoulder RollsSlow shoulder circles, up, back and down, to loosen stiff shoulders. 5 each way.
- Seated Cat–CowA seated spine stretch: lift the chest as you breathe in, round the back as you breathe out. 6 rounds.
- Seated Side StretchReach one arm up and lean gently to the side to stretch your waist and ribs. 3 times each side.
- Seated Spinal TwistA gentle seated twist from the middle of the back, hand on the opposite knee. 2 times each side.
- Seated MarchLift one knee, then the other, to get your legs moving without standing. 30 to 60 seconds.
- Seated Leg LiftsStraighten one knee and hold to work the front of the thigh without standing. 8 each leg.
- Seated Hamstring StretchSlide one heel forward and lean from the hips with a long back to stretch the back of the thigh. 3 breaths each side.
Tips
Go in order: belly breathing and seated mountain set your posture before anything moves, and the stretches come after the joints are warm. Morning suits most people, when joints are stiffest, but any regular time works. If one move doesn’t suit you, use its gentler version or skip it; the rest still make a good routine.
Read the safety check first if you have a heart, bone or joint condition. Use the gentler version of any move that doesn’t feel right.