Wednesday, June 26, 2019

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

updated August 31, 2020



posted 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






























10-Minute Wheelchair Yoga/
Gentle Chair Yoga 




 15-Minute Beginner Practice




from Adapt to Perform, 15 minutes




from Adapt to Perform, 
15 minutes




Seated Routines with Lower-Body Movement





















Full-Body Movement (Chair Used as Support)





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: