Explore routines.

Head-to-toe stretches without leaving your chair. About 15 minutes, perfect for a work break. 🎥 Video: Chair Yoga for Beginners: Boost Energy & Health in Just 10 Minutes! | Saurabh Bothra Yoga by Saurabh Bothra

1. Sit correctly · 1.1 minutes
2. Neck movement · 44 seconds
3. Shoulder rotation · 44 seconds
4. Chin tuck · 57 seconds
5. Shoulder and neck movement · 45 seconds
6. Stretch 1 · 40 seconds
7. Stretch 2 · 33 seconds
8. Stretch 3 · 1.3 minutes
9. Spine twist · 28 seconds
10. Spine stretch · 1.3 minutes
11. Seated core · 47 seconds
12. Hip joint stretch · 1.1 minutes
13. Stretch 4 · 1.2 minutes
14. Knee stretches · 43 seconds
15. Calf stretches · 53 seconds
16. Shin stretches · 29 seconds
17. Ankle stretches · 53 seconds
18. Toe stretches · 1.1 minutes

Gentle seated poses for steadier balance, about 12 minutes. Use a sturdy chair without wheels. 🎥 Video: 10 Minute Chair Yoga for Seniors | Day 2: Better Balance Program by Yes2Next

1. Warm up · 37 seconds
2. Mountain pose · 1.1 minutes
3. Cat-cow · 1.4 minutes
4. Triangle pose · 2.1 minutes
5. Firefly pose · 1.3 minutes
6. Reverse warrior · 2.8 minutes
7. Gentle spinal twist · 1.3 minutes
8. Three final breaths · 57 seconds

A strong, sweaty flow built around chair pose. 20 minutes, all levels with the right modifications. 🎥 Video: 20 Min Power Yoga Flow l Increase Strength & Flexibility by Travis Eliot

1. Child's pose and warm-up · 5.2 minutes
2. Chair pose flow · 14.9 minutes
3. Final seated position · 1 minute

Three long holds for the lower body, about 20 minutes. Breathe into the sensation and stay still. 🎥 Video: 20 Min Yin Yoga for Lower Body l Deep Stretch for Hips & Hamstrings by Travis Eliot

1. Butterfly · 12.2 minutes
2. Saddle · 8.1 minutes
3. Final seated position · 1.4 minutes

Long, quiet holds for the front of the hips and thighs. About 30 minutes; props help. A cushion or bolster A blanket for the knees 🎥 Video: Yin Yoga for Quads, Psoas & Hip Flexors (30 Min) by Devi Daly Yoga

1. Dragon · 5.6 minutes
2. Half saddle · 6.3 minutes
3. Supported dragon · 5.7 minutes
4. Half butterfly · 8.5 minutes
5. Saddle · 2 minutes
6. Savasana · 3.9 minutes

A 15 minute chair flow that warms the upper body, twists the spine and mobilises the legs. 🎥 Video: Chair Yoga for Weight Loss | Reduce Belly Fat, Stretch and Feel Your Best by PagodaYoga Inc.

1. Centering and grounding · 47 seconds
2. Upper body awakening · 3.3 minutes
3. Deepening the spinal twist · 2.2 minutes
4. Lower body mobility · 5.8 minutes
5. Final deep stretch · 2.5 minutes