Move · Videos · Gentle & Seated · 25 min

25-Minute Gentle Chair Yoga

25-Minute Gentle Chair Yoga — video by LEAP Service Play · 25:26

Video by LEAP Service on YouTube · Open on YouTube

Chronic-pain-friendly chair yoga from a hospital rehab team, with two levels shown: seated cat-cow, sun salutations, twists and side bends, hip and hamstring stretches, then chair-supported tree, down dog and warrior, and neck stretches.

  • 25 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 14

Tap a time to watch that step in the video.

  1. Tall Mountain pose: sit tall away from the chair back, feet grounded, and take a few slow breaths. 1:22
  2. Seated cat-cow: breathe in to sit tall and gently arch and look up, breathe out to curl into a C; five times. 2:31
  3. Seated sun salutations: arms up, palms together down to the chest, then arms wide and down; five rounds. 3:23
  4. Seated spinal twist: look over the right shoulder, hooking an elbow on the chair back if you like, then the left. 4:50
  5. Seated half moon: arms in a T, reach over to each side, then seated child's pose with the torso over the knees. 6:08
  6. Seated angle pose: forearm across the thighs, reach the other arm down, then up as you look to the fingers. 8:01
  7. Eagle arms: press the palms and elbows together, or wrap the forearms, and lift the elbows; then swap. 9:50
  8. Knee circles holding under the thigh, then a figure-four hip stretch leaning forward; right side, then left. 11:29
  9. Seated hamstring stretch: one leg straight, lean forward with a long spine, hands on the bent knee; each side. 14:27
  10. Stand holding the chair: leg bicycles, then tree pose, foot on the calf or thigh, never the knee; each side. 16:21
  11. Chair down dog: hands on the chair back, walk the feet back and lower the chest between the arms for 5 breaths. 18:47
  12. Chair-assisted warrior: step one foot back, bend the front knee, press the back heel down and lift the chest. 19:47
  13. Neck stretches: ear towards each shoulder in turn, then chin to chest, shoulders relaxed. 21:26
  14. Breathing relaxation: settle into the chair and let tension go with each breath out. 23:15

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

Form cues from the coach

  • Use a firm chair without wheels and sit away from the backrest
  • Place the foot on the calf or thigh in tree pose, never on the knee
  • Stop if you feel pain, dizziness or shortness of breath

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadchair-assisted down dog, arm raises, shoulder rolls
  • Wrists & hands takes loadchair-assisted downward dog
  • Hips takes loadchair-assisted warrior, figure-four stretch
  • Knees takes loadchair-assisted warrior lunges, tree pose
  • Neck movesear-to-shoulder stretches, chin tuck
  • Upper back movesseated cat-cow, twists, angle pose
  • Lower back movesseated cat-cow, twists, forward leans
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.

Easier option from the coach: Easier and harder level shown for each pose; standing poses hold the 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 LEAP Service; 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