Chair-Based Yoga and Stretching Routines

published 6/26/19; updated 7/17/22

by Catharine Hannay, founder of MindfulTeachers.org

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 video playlist is intended for folks 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).

We all have different physical conditions and range of movement, so not all of these movements may be appropriate for you. Please don’t do any movement that causes you pain or isn’t recommended by your healthcare provider.

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 Gentle Chair Yoga

15-minute Mindful Chair Yoga

15-minute Wheelchair Yoga

15-minute Relaxing Wheelchair Yoga

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

Related Posts

There are many more video playlists and resources on self-care and mind-body health here at MindfulTeachers.org, including the following posts:

• The Body Scan and Progressive Relaxation

• Giant Strides: A Seated Walking Practice

• Online Yoga Resources for Every Body

• Realistic Self-Care: What Does Your Body Need?