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Routine

A 10-minute morning chair yoga routine

This is a gentle, fully seated routine you can do from a kitchen or dining chair in ten minutes, before the day gets away from you. It moves through ten chair yoga movements in a set order — joints first, then a minute of light strength, then two longer stretches, then breathing to finish. Every movement is done sitting down, and every one has an easier version.

Last updated 30 July 2026 · About 10 minutes · No mat or equipment beyond a sturdy chair

Why ten minutes in the morning

Bodies stiffen overnight. Lying still for seven or eight hours means joints move very little, fluid settles in the ankles and feet, and the muscles along the spine and neck shorten. That is why the first half-hour of the day often feels like the least capable part of it — and why a small amount of movement early on pays back out of all proportion to the effort it takes.

Ten minutes is the length that survives contact with real life. It is short enough to fit before breakfast without rearranging anything, short enough that you will still do it on a morning when you would rather not, and long enough to do real work: every major joint moved, the circulation up, the breath settled. A gentle routine done every morning will do more for your mobility and steadiness than a long session you manage occasionally.

The order below is not arbitrary. It follows the same four phases the Seated Yoga 90-day programme uses in every session — centring and mobility, gentle strength, flexibility and release, then cool-down — because warming the joints before you stretch or strengthen them is what makes gentle movement safe as well as comfortable.

Before you begin

  • Choose a sturdy chair. Firm, non-rolling, and without arms if you have one. Put it on a level floor with a little space around you.
  • Sit towards the front half of the seat. Feet flat and hip-width apart, knees roughly over your ankles. If your feet do not reach the floor comfortably, rest them on a book or a low block.
  • Wear something loose. Bare feet or non-slip socks are ideal. Have water within reach.
  • Move within comfort, not into pain. A gentle stretch is the goal. Ease off, shorten a hold or skip a movement entirely if anything hurts, and stop if you feel dizzy or short of breath.
  • Check with your healthcare provider first. Please speak to your doctor or physiotherapist before starting this or any new exercise routine, particularly if you have osteoporosis, glaucoma, high blood pressure, a heart condition, a recent injury or surgery, or concerns about your balance. Two movements below carry specific cautions, and they are flagged where they appear.

The routine, minute by minute

Each of the 10 movements links to its own page, where you will find the full instructions, the benefits, the safety notes and both an easier and a slightly stronger version. The timings use the gentler end of each pose's suggested range so that the whole sequence comes to ten minutes.

  1. Phase 1 · Centring and mobility

    0:00 – 5:30

    The first half of the routine simply wakes the joints up, working from the top of the body down. Nothing here is strenuous — the aim is to move every joint a little before you ask anything of it.

    1. Seated Mountain Pose

      1 minute

      Sit towards the front half of a sturdy chair, feet flat and hip-width apart, knees over ankles. Lengthen upwards through the crown of the head, roll the shoulders back and down, and rest your hands on your thighs. Breathe naturally and notice how you feel this morning.

      Why it is here: This is the posture every other movement is built on, and a minute of it is enough to shift you from half-awake to present.

    2. Neck Tilts

      1 minute

      Keeping your shoulders relaxed and down, tilt your right ear slowly towards your right shoulder and rest there for three to five breaths. Return to centre, then repeat on the left. Two or three rounds each side.

      Why it is here: Necks stiffen overnight more than almost anywhere else. Never pull on your head with your hands — let the weight of the head do the work.

    3. Shoulder Rolls

      45 seconds

      Arms relaxed at your sides. Lift the shoulders towards the ears, roll them back and down in a smooth circle, and complete ten backward circles. Then reverse and do ten forward.

      Why it is here: Frees the shoulders and upper back, and brings circulation into a region that gets very little movement while you sleep.

    4. Seated Cat and Cow Pose

      90 seconds

      Hands on your thighs. Breathe out and gently round the spine, tucking the chin and tailbone (Cat). Breathe in and gently arch, lifting the chest and rolling the shoulders back (Cow). Let the breath set the pace for five to ten slow rounds.

      Why it is here: The one movement in the routine that mobilises the whole spine in both directions. If you have osteoporosis, keep the rounding phase very small and focus on the arch instead — this matters, so read the pose page before you start.

      Two poses, practised as one flowing pair — Seated Cat Pose and Seated Cow Pose.

    5. Overhead Stretch

      45 seconds

      Breathe in and raise both arms forward and up overhead, keeping the shoulders away from the ears and the core gently engaged so the lower back does not arch. Breathe out and lower them slowly. Five to ten times.

      Why it is here: Lengthens the spine and side body and opens the chest, which makes the breathing that follows noticeably easier.

    6. Ankle Circles

      30 seconds

      Lift one foot slightly off the floor, holding the chair for balance if you like, and circle the ankle ten times in each direction. Lower it and repeat with the other foot, keeping the leg still so the movement happens only at the ankle.

      Why it is here: Ankles and feet are where overnight stiffness and fluid tend to settle. This is also quiet preparation for standing up steadily.

  2. Phase 2 · Gentle strength

    5:30 – 6:30

    One minute of light, rhythmic work. It is enough to raise your heart rate a little and switch on the muscles you use to stand up and walk.

    1. Seated Hip Marching

      1 minute

      Sitting tall towards the front of the chair, lift your right knee towards your chest, lower the foot, then lift the left. Continue alternating in an easy marching rhythm for about a minute, breathing out as each knee lifts. Keep your back straight throughout.

      Why it is here: Works the hip flexors, thighs and core together — the muscles behind rising from a chair and walking with confidence.

  3. Phase 3 · Flexibility and release

    6:30 – 8:30

    Now that everything is warm, two longer, slower stretches open the ribs and the spine.

    1. Lateral Side Stretch

      1 minute

      Rest your left hand on the chair seat beside your left hip. Breathe in and raise your right arm overhead; breathe out and bend gently to the left. Keep both sit bones grounded and stay square — no leaning forward or twisting. Three to five breaths, then swap sides.

      Why it is here: Opens the rib cage and the muscles between the ribs, which is why breathing feels deeper immediately afterwards.

    2. Gentle Seated Twist

      1 minute

      Sit tall and lengthen the spine first. Breathe out and rotate the torso gently to the right, resting a hand on the chair back for light support. Keep both sit bones grounded and the rotation mild. Five breaths, then the other side.

      Why it is here: Restores the rotation your spine needs for turning and reaching. Keep it mild — this is not a pose to push into, and it is one to skip or soften if you have had recent abdominal surgery or a back injury.

  4. Phase 4 · Cool-down

    8:30 – 10:00

    Finish by settling the nervous system, so you carry the calm into the rest of the morning rather than leaving it in the chair.

    1. Deep Diaphragmatic Breathing

      90 seconds

      One hand on your chest, one on your belly, eyes closed or gaze soft. Breathe in slowly through the nose for a count of four, filling the belly first, then the ribs. Breathe out through the nose for a count of six. Keep the exhale a little longer than the inhale and never force it.

      Why it is here: A longer exhale is the simplest way to calm the nervous system. Ninety seconds closes the routine well; the pose page suggests five to ten minutes whenever you have the time.

Individual results vary, and chair yoga is not a treatment for any medical condition. This routine is one gentle, supportive part of an active life — not a replacement for the care and advice of your own healthcare provider.

Making it easier, or a little stronger

The routine is meant to be adjusted, not endured. On a stiff morning, or in your first week, take the gentler route: make every circle and every bend smaller, hold each stretch for two breaths instead of five, hold the chair with both hands during Ankle Circles and Seated Hip Marching, and drop any movement that does not feel right today. A shorter, smaller version of the routine is still the routine.

When ten minutes starts to feel easy — and for most people that takes a few weeks, not a few days — the way to progress is not to rush. Lengthen the holds first, then add a second round of the stretches, then explore the more challenging variation given on each pose's page. Each exercise in the exercise library offers an easier and a harder option precisely so that you can keep practising at the level that suits you on the day.

Turning it into a habit

The hardest part of a morning routine is rarely the movement. It is remembering, and starting. A few things make it stick:

  • Attach it to something you already do. Straight after you dress, or while the kettle boils. A habit fastened to an existing one needs far less willpower than a habit floating on its own.
  • Leave the chair out. If the chair is already in place when you walk into the room, you have removed the only real obstacle.
  • Do not chase perfect days. Miss a morning and nothing is lost — simply begin again tomorrow. Ten minutes on twenty mornings a month beats forty minutes on three.
  • Notice what changes. Most people feel the difference in the ordinary things first: turning to look behind them, reaching a high shelf, standing up without using their hands.

Where to go from here

If this routine suits you, the natural next step is a practice that progresses. The 90-day programme follows the same four phases you have just worked through, adding a few minutes and a little challenge at a time across six gradual stages. It is built on therapeutic safety protocols for older bodies — a flat-back hinge on every forward movement, the head kept above the heart, no deep spinal flexion, minimal twisting, and the chair supporting you throughout.

For the background on why seated movement works so well as we age, read the guide to chair yoga for seniors. To look up any individual pose, browse the full exercise library. Our frequently asked questions cover equipment, safety and getting started, and you can see plans and pricing whenever you are ready.

Common questions

Is ten minutes of chair yoga really enough? +

For a daily morning practice, yes. Ten minutes is long enough to move every major joint, warm the muscles and settle the breath, and short enough that you will actually do it tomorrow as well. Consistency matters far more than length with gentle movement, and a routine you keep to every morning will do more for you than a long session you manage once a fortnight.

What do I need to get started? +

A sturdy, non-rolling chair without arms if you have one, placed on a level floor, and clothing loose enough to move in. Bare feet or non-slip socks work well. Nothing else — no mat, no props and no getting down to the floor.

Should I do this before or after breakfast? +

Either works, but most people find it more comfortable before a large meal, or at least half an hour afterwards — the gentle twist and the deep breathing both feel better on a stomach that is not full. If you take medication that needs food, or you are managing your blood sugar, follow your healthcare provider’s guidance on timing first.

What if a movement hurts or makes me dizzy? +

Stop that movement and move on to the next one. Stretch to a gentle point, never to pain. Every pose in this routine has an easier version on its own page, so you can reduce the range of motion, shorten the hold or hold the chair for stability. If you feel dizzy, short of breath or unwell, stop the routine, sit quietly, and speak to your healthcare provider before continuing.

Can I do this routine if I use a walker or cannot stand for long? +

Yes. Every movement here is done entirely seated, and the chair supports you throughout — you never need to stand, balance unsupported, or get on and off the floor. Keep your walker or frame within reach as you would normally, and take your time standing up at the end.

How does this fit with the 90-day programme? +

This routine is a shortened version of the same four-phase structure the programme uses every day: centring and mobility, gentle strength, flexibility and release, then cool-down. It is a good way to build the habit, and to see how the phases feel before starting the full progressive programme, where sessions lengthen gradually and new variations of familiar poses are introduced.

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Practise it with guided video

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