15-Min Chair Yoga for Posture & Mobility

This 15-minute chair yoga practice is designed to help you gently move your body, release stiffness, and reconnect after long periods of sitting.
Using the support of a chair, we’ll move through a full body sequence including twists, warrior variations, side stretches, gentle backbends, and a light strength component.

This practice can help open the hips, shoulders, and spine while supporting better posture and overall mobility.

It’s a great option if you’ve been sitting for a while, are looking for a low-impact workout, or simply want a more accessible way to move.

You’re invited to go at your own pace and listen to your body throughout.

Perfect for a mindful movement break.

Take a seat, arrive as you are, and begin when you’re ready.

Transcript

Hi, It's Nilu. Welcome to this 15-minute full body chair workout. This is a gentle, Accessible practice where we'll move through the whole body using the support of a chair. You can take this at your own pace and modify any time you need. Right ankle over left thigh. Bend forward, Keep your chest lifted. Hands can rest on your shins or reach the floor. Whatever feels comfortable. Switch sides, Flex your foot to protect the knee. Switch sides and twist to the left. Feet on the floor, Bring your hands to prayer at your chest and twist to the right. Hook your left elbow outside your right knee. Return to center, Twist to the left, Hooking your right elbow outside your left knee. Thread your left arm under your right leg. Hands in prayer and twist to the right. Return to center, Thread your right arm under your left leg. Lengthen and twist to the left. Don't forget to breathe. Gently draw your right hip down. Left forearm on the chair, Lift your right leg, Stack your hips. Flex your right foot and place your right hand on your right hip to check your hip alignment. Right forearm on the chair, Lift your left leg. Left hand to your hip, Stack your hips and open your chest to the left. Hands on the chair behind you. Lift your hips and create one long line from your hips to shoulders. Draw your shoulders away from your ears. Adjust your fingers so it feels comfortable for you. Bring your right knee under your right hip. Now your left knee under your left hip. Doing a 90-90 stretch. Right knee bent at 90 degrees and twist your hips and torso to the right. Hands on hips to check your hip alignment. Keep your back leg strong. Return to center. Left knee 90 degrees and twist to the left. Now settle into a well-earned child pose. Thanks for moving with me today and I see you soon.