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Full-Body Chair Yoga for Beginners and Seniors

Full-Body Chair Yoga for Beginners and Seniors — video by Yoga ETC with Tina Play · 19:50

Video by Yoga ETC with Tina on YouTube · Open on YouTube

Tina, a 64-year-old teacher, leads a relaxed head-to-toe chair flow: neck tilts, cat-cow, spinal twists, seated warrior and goddess shapes, pigeon, marching and a hamstring stretch. Friendly, unhurried, with options throughout.

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

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Neck: sit tall, tilt the head gently to each side, then a slow head roll with the shoulders kept down. 0:54
  2. Arms: open and close the arms at the sides, push the walls away, then sweep up and open the chest. 2:12
  3. Shoulder rolls, then seated cat-cow, rounding as you breathe out, and body circles three each way. 3:22
  4. Hands clasped behind to open the chest, a shoulder hug each way, palm-tree stretch and wrist circles. 5:53
  5. Seated spinal twist: hand on the opposite knee, breathe in, then turn to look over each shoulder. 7:49
  6. Warrior sequence, left side: warrior 2, reverse warrior, side stretch over the thigh, then warrior 1. 8:49
  7. Warrior sequence, right side; if looking up hurts your neck, look straight ahead. 10:39
  8. Star and goddess arms with legs wide, then seated pigeon: ankle on the opposite knee, each side. 12:09
  9. Another twist each side, then seated marching, ankle circles or point and flex, heel and toe raises. 14:48
  10. Hamstring stretch each leg, folding forward only as far as is comfortable, then a cleansing breath. 17:24

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

Form cues from the coach

  • Sit tall, not too far back, and breathe in and out through the nose
  • Hold the pose, not your breath
  • If looking up hurts your neck, look straight ahead

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead tilts and rolls, looking up
  • Shoulders movesshoulder rolls, arm sweeps, shoulder hugs
  • Wrists & hands moveswrist stretches, wrist circles
  • Upper back movesseated cat-cow, body rolls, twists
  • Lower back movescat-cow, body rolls, twists, forward fold
  • Hips movesseated pigeon, warrior and goddess legs
  • Knees movesseated pigeon, wide-leg warrior shapes
  • Ankles & feet movesankle circles, heel and toe raises

Easier option from the coach: Seated pigeon can be done with the ankle low on the shin

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 ETC with Tina; 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