Self-Care Videos: Chair-Based Yoga and Stretching Routines

by Catharine Hannay


An important theme here at MindfulTeachers.org is realistic self-care for educators and other helping professionals. One key aspect of self-care is to take a break in the midst of a busy workweek to breathe, stretch, and get some mindful movement.

This playlist is intended for those of you who:

• have limited mobility;
• would like to try some gentle stretches at your desk; or
• would benefit from using a chair as an extra-tall yoga block (which is something I frequently do myself).

Seated Routines Without Lower-Body Movement

4-Minute Neck and Shoulder Stretch

4-Minute Back Stretches

6-Minute Yoga at Your Desk

10-Minute Gentle Chair Yoga

10-Minute Wheelchair Yoga/
Gentle Chair Yoga 

Mindful Chair Yoga /

 15-Minute Beginner Practice

Seated Routines with Lower-Body Movement

6-Minute 'Coach Potato' Yoga

10-Minute Seated Chair Stretch

15-Minute Chair Yoga

17-minute Chair Yoga

Full-Body Movement (Chair Used as Support)

Standing Forward Fold (1 Minute)

Standing Leg Stretch (1 Minute)

Downward Dog (1 Minute)

5-Minute Office Yoga

Stretching You Can Do At Your Desk (18 Min) 

15-Minute Chair Yoga

I hope you found a couple of options here that work well in your particular circumstances. Remember that 'way leads on to way' on the internet. You'll likely see several other chair-based yoga and stretching videos on youtube whenever you try these routines.

You can also find more self-care suggestions in the following posts:

Realistic Self-Care: What Does Your Body Need?

Self-Care Videos: Gentle Yoga, Mindful Movement, and Indoor Walking

Do-It-Yourself Mini-Retreat for Counselors and Teachers

Is Your Mind Connected to Your Body? (quiz)