Chair yoga for limited mobility

Setup

1. A sturdy chair without wheels for each person, on a non-slip floor, with space to reach the arms out to the sides.
2. Sit towards the front of the seat with both feet flat; a block or book under the feet if they don't reach the floor, a cushion behind the back if needed.
3. Anyone with a health condition, recent surgery or joint replacement, osteoporosis or balance problems checks with a health professional first and tells the teacher.
4. Everything stays seated; nobody needs to stand up during the class.

How it runs

1. Seated mountain (Tadasana in a chair) and breath (2 min): sit tall, hands on the thighs, feel the feet on the floor; five slow breaths in and out through the nose.
2. Neck and shoulders (3 min): turn the head slowly to look right and left, three times; shoulder rolls backwards, eight times; arms float up in front as high as comfortable on an inhale and down on an exhale.
3. Seated cat-cow (3 min): hands on the knees, breathe in and gently lift the chest; breathe out and round the back, chin towards the chest. Six rounds.
4. Seated twist (Bharadvajasana in a chair) (2 min): breathe in to sit tall, breathe out to turn the chest gently to the right with a hand on the outside of the knee; three breaths, then the other side. Turn from the middle of the back, not the neck.
5. Seated warrior arms and side reach (3 min): arms out wide like Warrior II (Virabhadrasana II) for three breaths, then one arm reaches up and over for a side stretch, each side.
6. Hips, knees and ankles (3 min): march the feet slowly in place, straighten one knee and circle the ankle each way, point and flex the foot; then a gentle seated figure-four with the ankle on the opposite knee only if comfortable.
7. Hands and rest (4 min): open and close the hands, circle the wrists, then rest with eyes open or closed, hands in the lap, and breathe quietly; finish by wiggling the fingers and toes before moving on.

Coaching points

• Move slowly and only as far as feels comfortable; a gentle stretch is enough, and pain means stop.
• Keep both feet on the floor (except for the leg being moved) and the bottom on the seat.
• Breathe throughout; count breaths out loud for the group so nobody holds theirs.
• Offer every option as equally good: smaller movements, one arm at a time, or watching and breathing.
• Check in with people regularly by name and watch for anyone feeling dizzy or tired.

Common mistakes

• Sitting at the very back of the chair so the back slumps.
• Twisting with the neck instead of the upper back.
• Holding the breath while lifting the arms.
• Leaning far out of the chair to reach; keep the movements within the chair's base.