Chair Yoga Class
For Everybody
Build strength, increase flexibility, stay safe and stable
By Rana Raheel
🙏 Welcome, Yogis!
Hey yogis, welcome! My name is Rana Raheel, and today I’m going to take you through a very simple chair yoga class that is suitable for absolutely everybody.
This is a wonderful way to get into yoga if you have a limited range of motion for any reason, even if it’s just because you’re dealing with an injury.
Build Strength
Strengthen your core and muscles safely from your chair
Increase Flexibility
Gentle stretches to improve your range of motion
Stay Safe
Stable and secure practice for all abilities
🪑 Choosing the Right Chair
Perfect Chair Setup
✅ What You Want
- • Chair with a back support
- • No arms (or removable arms)
- • Comfortable sitting height
- • Stable and sturdy base
❌ What to Avoid
- • Chairs that swivel or roll
- • Very soft or sinking cushions
- • Chairs too high or too low
- • Unstable or wobbly chairs
⏱️ Follow Along Timer
Ready to Begin
Click “Start Class” to begin your chair yoga journey!
🧘♀️ Complete Chair Yoga Sequence
1 Starting the Practice
• Sit with your feet about hip-width distance apart
• Let your hands rest on your thighs
• Roll your shoulders down and away from your ears
• Lift the crown of your head and close your eyes
• Take deep cleansing breaths in and out through your nose
Focus on your posture and breathing
2 Neck Circles and Stretch
• Drop your head over toward your right shoulder
• Trace little half moons, dropping the chin to the chest
• Inhale to lift back up and relax your jaw
• Hold the stretch with your ear toward your shoulder
• Optional: extend the opposite arm out to the side
• Switch sides and repeat
Gentle neck movements to release tension
3 Cat and Cow
• Place hands on the front of your knees
• Inhale: lift the chest to the sky, squeeze shoulder blades
• Exhale: round forward and contract in
• Repeat several times with your breath
• Focus on spinal mobility and core engagement
Spinal waves for flexibility
4 Side Bends and Twists
• Bring your right hand to the outer edge of your chair
• Reach your left arm up and over for a side bend
• Place your left hand on the back of the chair
• Twist open, looking over the shoulder
• Switch sides and repeat both movements
Lateral stretches and spinal rotation
5 Half Sun Salutations
• Inhale: circle the arms wide, palms touch
• Exhale: fold forward, belly over thighs
• Inhale: halfway lift, crown of the head forward
• Exhale: fold deeper
• Inhale: rise all the way up
• Exhale: hands at heart, repeat
Flowing movement with breath
6 Forward Fold (Ragdoll Pose)
• Sit slightly forward, extend your legs out a little
• Inhale, then fold down into a forward fold
• Let fingertips touch the floor if possible
• Feel the stretch into the hamstrings and spine
• Breathe deeply and relax into the pose
Deep hamstring and back stretch
7 Seated Leg Work
• Pull your right knee toward your belly
• Hold the thigh or shin comfortably
• Take ankle rolls, flex and point toes
• Extend your leg out in front of you
• Hold the back of the hamstrings and lift
• Switch sides and repeat all movements
Strengthen and stretch your legs
8 Seated Goddess Pose
• Open your legs wide, toes and knees pointing out
• Inhale: circle arms up
• Exhale: hands at heart
• Drop one shoulder while pressing the opposite thigh open
• Switch sides and feel the hip opening
Hip opening and inner thigh stretch
9 Warrior II (Chair Variation)
• Sit with your right thigh supported, step your left foot back
• Reach arms long, palms down
• Option: push into your feet and hover hips slightly off the chair
• Reverse warrior: left hand to thigh, right arm overhead
• Extended side angle: right hand to thigh, left arm overhead
• Switch to the other side
Build strength and stability
10 Hip Openers and Twists
• Cross your right ankle over your left knee
• Fold forward if desired for deeper stretch
• Cross your right thigh over the left
• Twist with hands on the chair
• Switch sides and repeat both movements
Deep hip opening and spinal twist
11 Final Relaxation
• Sit back in your chair comfortably
• Let arms relax, palms face up
• Close your eyes and take five cleansing breaths
• Notice how you feel now compared to when you first started
• Allow yourself to fully relax and integrate the practice
Rest and integration
✨ Why Chair Yoga Works
“Because of my knee injury, chair yoga was the only thing I could do for many months, and it’s really surprising how much you can actually do with the use of a chair.”
– Rana Raheel
Accessible for All
Perfect for those with limited mobility, injuries, or physical limitations
Office Friendly
Practice at work, home, or anywhere you have a chair
Targeted Benefits
Improves posture, reduces stiffness, and increases circulation
Mental Clarity
Reduces stress and improves focus and concentration
Energy Boost
Gentle movement increases energy and vitality
Safe Practice
Stable support reduces risk of falls or injury
🌟 Ready for More Chair Yoga?
Thank you so much yogis for doing this chair yoga class!
📚 Complete Chair Yoga Program Available
If you’re looking for more chair yoga classes, or if you’re a teacher searching for ideas and inspiration, I have a full chair yoga program available.
Complete E-book
Breaking down about 40 chair yoga poses
Different Levels
Level one, level two classes included
Quick Classes
Energizing chair yoga for busy schedules
Visit healthyhabbits.online for more accessible yoga classes and wellness resources.