Mindful Yoga: Chair Flow

This short chair flow invites you to connect breath and movement in just a few minutes. Using chair pose—with options to stay seated or come to standing—we gently rotate through the spine to create space, improve mobility, and support spinal health.

After, we sweep the arms overhead and then back behind the body for a heart-opening stretch, with the option to build strength in the legs if you’re standing.

This is a simple 3-minute flow to help you reset, move your body, and reconnect with your breath.

Transcript

Chair flow. I'll show you the flow in the chair and out of the chair. So in the chair first, You'll come to a seat. Inhale, Arms up towards the sky. Exhale, T-twist over to the right. So we're bringing our right arm behind us, Left arm in front, Gazing towards the back wall. Inhale, Back to center. Exhale, T-twist to the left, Left arm behind, Right arm in front, Gaze towards the back wall. Inhale, Back to center. Exhale, T-twist to the right. Inhale, Back to center. Exhale, T-twist to the left. Inhale, Back to center. Exhale, Release your hands down by your side. We have another flow here. We'll inhale our arms up towards the sky. Exhale, Airplane arms. So bringing the arms in front of you, Down and back behind, Lifting our pinkies up nice and high, Hugging our shoulder blades together. Inhale to chair. Exhale, Chair with airplane. Inhale to chair. Exhale, Chair with airplane arms. Now standing, We'll go inhale to chair. Sink our hips nice and low. Weight is in the heels. Exhale, T-twist, Right arm behind, Left arm in front. Inhale, Chair. Exhale, T-twist to the left, Left arm behind, Right arm in front. Inhale, Chair. Exhale, T-twist to the right. Inhale, Chair. Exhale, T-twist to the left. Inhale to chair. Exhale, Come to standing. Now we'll do that chair airplane flow. Inhale to chair. Exhale, Chair with airplane arms. Inhale to chair. Exhale, Chair with airplane arms. Option to lift our heels up. Inhale, Chair. Sink our hips low. Exhale, Chair with airplane arms, Lifting the heels. Inhale to chair. Exhale, Chair with airplane arms. Maybe a little bit of a hold for a challenge. Inhale to chair. Exhale, Come to stand. Don't forget to take a moment to pause what's going on in your body today.