Move · Videos · Yoga · 30 min

Beginner Chair Yoga for Joint Mobility and Balance

Beginner Chair Yoga for Joint Mobility and Balance — video by Yoga Vista Play · 30:08

Video by Yoga Vista on YouTube · Open on YouTube

A certified yoga therapist leads a head-to-toe chair class: finger, wrist and shoulder mobility, seated side bends and marches, then standing work holding the chair - leg lifts for the hips and glutes, chair pose, Warrior I, goddess and simple balances. Great for older adults.

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

Good forHealthy ageing

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Step by step 14

Tap a time to watch that step in the video.

  1. Sit back against the chair, roll the shoulders, then float the arms up and down like wings with the breath. 3:00
  2. Joint warm-up: pull and wiggle each finger, circle and wave the wrists, bend the elbows, circle the shoulders. 5:03
  3. Spine: 'zip up' tall instead of slumping, then reach one arm and then both up to lengthen the back. 8:11
  4. Upper-back rocks: pull the elbows back and arch, then tuck the chin and round, with the breath. 9:55
  5. Seated marches, lifting the hands off for more core work, then leg circles for the hips, each side. 10:57
  6. Side bends in a wide 'goddess' seat: elbow to thigh, shoulder circles, then a hand over the head, each side. 12:33
  7. Stand behind the chair, tall and in line, and lift one leg out to the side, turning the toes out, each side. 16:08
  8. Chair at your side: lift the leg back only a couple of inches to feel the glute, not the lower back. 17:39
  9. Chair pose holding the chair, sweeping the arms out and forward with the breath. 19:32
  10. Warrior I holding the chair: lean forward and back with the arms; check you can still see your toes. 20:40
  11. Standing goddess: heels in and toes out, bend and straighten the knees, then hold low. 22:24
  12. Side leg lifts again, now with the toes turned in, each side, then ski side to side. 23:27
  13. Balance: lift the front foot a couple of inches, tap or let go of the chair, five counts each side. 24:29
  14. Seated eagle: cross the arms and legs, lift and lower the shoulders, tuck the chin, squeeze; then swap. 26:00

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

Form cues from the coach

  • Sit back against the chair and 'zip up' tall through the spine instead of slumping
  • When you bend the front knee, check you can still see your toes
  • Lift the leg only a couple of inches behind you so you feel the glute, not the lower back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadchair pose, Warrior I, goddess, leg lifts
  • Knees takes loadchair pose, Warrior I, goddess squats
  • Shoulders movesshoulder circles, arm raises, eagle arms
  • Elbows moveselbow bends, cactus and robot arms
  • Wrists & hands movesfinger and wrist mobility
  • Upper back movesarch and round, side bends
  • Lower back movesseated arch and round, side bends
  • Ankles & feet movesstanding leg lifts, balances

Easier option from the coach: Stay seated throughout, or hold the chair when standing

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 Vista; 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