Chair yoga exercise library

Every pose in the Seated Yoga programme, with plain-language instructions, benefits, safety notes, and modifications. All can be performed seated or with a chair for support.

The 31 poses below are grouped the way a session runs: you settle and loosen up first, build a little strength, open the areas that have tightened, then wind down. Each pose has its own page, and every one of those pages suggests others that work the same areas — so you can follow a thread from the neck to the shoulders to the upper back at your own pace. If you would rather be led through it, the 90-day programme puts the poses in order for you. Please read the safety guidelines before your first session, and speak with your healthcare provider if you have a condition that affects how you move.