Move · Videos · Gentle & Seated · 11 min

10-Minute Chair-Supported Yoga for Balance

10-Minute Chair-Supported Yoga for Balance — video by Yoga by Kierstie Payge Play · 10:41

Video by Yoga by Kierstie Payge on YouTube · Open on YouTube

A short standing balance practice holding a chair, walker or couch: marching, heel raises, supported squats, foot walks in and out, toe taps, knee-lift holds, airplane pose and tree pose, then arm circles. Made for seniors and people with limited mobility.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Holding the chair, stand tall and march on the spot at your own pace, knees as high as is comfortable. 0:55
  2. Heel raises: shift the weight into the toes, lift the heels and lower them slowly. 2:12
  3. Supported squats: feet hip-width, sit the hips back and drive up through the heels, then a short pulse. 2:59
  4. Foot walks: walk the feet in together, then out wide, and back again. 4:01
  5. Toe taps: weight on one leg with a micro-bend, tap the other foot out and in; then the other side. 4:54
  6. Knee-lift holds: lift one knee for five counts, then the other. 6:10
  7. Airplane: send one leg back and lean the chest forward, or just tap the toes behind; each side. 6:46
  8. Tree pose facing the chair: foot to the inside of the other leg, both hands holding on; then switch. 7:30
  9. Arm circles one arm at a time, both arms out if you feel stable, then a final march with high knees. 8:43

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit the hips back in squats and drive up through the heels
  • Keep a micro-bend in the standing knee and tap the toes down whenever you need support
  • Rest on the chair any time you feel unsteady

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsupported squats, leg taps, airplane pose, one-leg holds
  • Knees takes loadchair-supported squats, high-knee marching, one-leg holds
  • Ankles & feet takes loadheel raises, one-leg balance holds, foot walks
  • Shoulders movesarm circles, arms held out wide
  • Lower back movesairplane pose leaning forward

Easier option from the coach: Holds a chair throughout; toes down in holds; sit any time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga by Kierstie Payge; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety