Move · Videos · Yoga · 9 min

Chair Yoga for Rounded Shoulders and Posture

Chair Yoga for Rounded Shoulders and Posture — video by Sarah Starr (HappyYogaTV) Play · 9:04

Video by Sarah Starr (HappyYogaTV) on YouTube · Open on YouTube

A certified yoga teacher leads a short seated flow: shoulder rolls, seated cat-cow, elbow squeezes behind the head, an overhead reach, an elbow-across-body upper back stretch and gentle twists. Suits desk workers and anyone with limited mobility.

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

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Shoulder rolls: lift the shoulders as you breathe in, roll them back and down as you breathe out; then reverse. 0:12
  2. Seated cat-cow: hands on the thighs, breathe in to arch and lift the chest, breathe out to round, chin in. 1:07
  3. Elbow squeezes: hands behind the head, elbows wide, squeeze the shoulder blades, then draw the elbows forward. 2:06
  4. Add cat-cow: open the elbows and lift the chest, then round the spine as the elbows come together. 3:16
  5. Overhead reach: fingers laced, palms up, arms by the ears; core on, lower ribs down so the low back doesn't arch. 4:13
  6. Upper back stretch: hand behind the head, other hand on that arm, turn and gently draw the elbow across; each side. 5:01
  7. Shoulder rolls again, slowly making the circles bigger, then the other direction. 6:12
  8. Seated twist: hand behind the head, other hand on the opposite leg; twist from the navel and chest, hips forward. 6:57

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

Form cues from the coach

  • Open the elbows wide and squeeze the shoulder blades together and down, then draw the elbows forward
  • In the overhead reach keep the core engaged and lower ribs down so the low back does not arch
  • Twist from the navel, ribs and chest with the hips facing forward

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin to chest in cat-cow, elbow-across stretch
  • Shoulders movesshoulder rolls, elbows wide, overhead reach
  • Upper back movesseated cat-cow, twists, elbow squeezes
  • Lower back movesseated cat-cow and twists

Easier option from the coach: Whole practice is seated in a chair

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 Sarah Starr (HappyYogaTV); 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