A gentle yoga week.
Seven short chair-based routines, from Monday to Sunday. Choose the day that suits you, take your time and make room for rest.
Kasia is a fitness, Pilates and yoga instructor. Ask Kasia about yoga guidance and class availability.
Find your comfortable starting point.
These are general self-guided starter routines, not a personalised programme or a requirement to exercise every day. They can replace another gentle session rather than being added on top. You may repeat a favourite day or rest whenever you need.
- Choose a firm chair without wheels, on a non-slip surface, with your feet supported. Keep water nearby and your movements small and unhurried.
- Speak with your healthcare professional and a qualified instructor if you have health concerns, recent surgery, osteoporosis, a spinal fracture, glaucoma, balance difficulties or movement restrictions. Bends and twists may need to be avoided or adapted.
- Never force a stretch or hold your breath. Keep eyes open if closing them affects your balance. A gentle stretch should not hurt.
- Stop for pain, dizziness, feeling faint or unusual breathlessness. Seek urgent help for chest pain, fainting or severe breathing difficulty.
Read the participation disclaimer. The pencil drawings illustrate a movement; follow the written instructions and any advice from your own care team.
Settle in · 2 minutes
Sit with your back supported and feet flat. Let your breathing stay natural for a minute. Then gently open and close your hands and move your feet for a minute, pausing whenever needed.
Rest · 2 minutes
Return to a supported sitting position. Let your hands, jaw and shoulders relax and breathe normally. Take your time before standing; use your usual support. On Sunday, the final breathing rest below is this cool-down.
Find your grounding
A calm introduction to sitting tall and moving gently.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Shoulder circles
4 slow circles each wayWith hands resting on your thighs, make small shoulder circles. Keep your neck relaxed and the movement smooth.
Make it gentler: Simply let your shoulders soften if circles feel uncomfortable.
Open hands, easy wrists
5 gentle repetitionsRest your forearms on your thighs. Slowly open and close your hands, then turn your palms up and down within a comfortable range.
Make it gentler: Keep the wrists still and move only your fingers.
Move with your breath
Small movements for the shoulders and spine.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Small seated cat–cow
4 slow cyclesKeep your hands on your thighs. Gently open the chest as you breathe in; as you breathe out, return through neutral and allow only a small rounding. Avoid dropping your head or arching deeply.
Make it gentler: Keep your spine neutral and simply soften your shoulders with each exhale. Skip rounding if you have osteoporosis, a spinal fracture or advice to avoid spine bending.
Shoulder circles
4 slow circles each wayWith hands resting on your thighs, make small shoulder circles. Keep your neck relaxed and the movement smooth.
Make it gentler: Simply let your shoulders soften if circles feel uncomfortable.
Make a little space
Comfortable side reaches, with the chair supporting you.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Seated side reach
2 each side, 2 breaths eachKeep both sitting bones grounded. Hold the side of the chair with one hand and reach the other arm diagonally upward. Make only a small side bend, then return to centre and change sides.
Make it gentler: Keep both hands on your thighs and sit tall; avoid overhead reaching if it bothers your shoulder.
Open hands, easy wrists
5 gentle repetitionsRest your forearms on your thighs. Slowly open and close your hands, then turn your palms up and down within a comfortable range.
Make it gentler: Keep the wrists still and move only your fingers.
Connect with your feet
Gentle ankle movement and a steady seated posture.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Grounded feet, light heels
6 slow repetitionsSit tall with feet flat. Keeping the balls of your feet on the floor, lift both heels a little, then lower slowly. Let your breath flow naturally.
Make it gentler: Move one foot at a time or use a smaller lift.
Gentle ankle movement
5 per footWith one heel lightly resting ahead of you, point the toes gently away and then towards you. Keep the knee soft. Return the foot and switch sides.
Make it gentler: Keep both feet beneath your knees and alternate small heel lifts.
Ease into the weekend
A small turn and a relaxed shoulder release.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Small seated turn
2 each side, 2 breaths eachSit tall with feet planted and hands resting on your thighs. Turn the upper body only a little to one side, keeping the hips facing forward. Return to centre before changing sides. Never pull on the chair.
Make it gentler: Stay facing forward and breathe in seated mountain. Skip twisting if you have osteoporosis, a spinal fracture or restrictions on spine movement.
Shoulder circles
4 slow circles each wayWith hands resting on your thighs, make small shoulder circles. Keep your neck relaxed and the movement smooth.
Make it gentler: Simply let your shoulders soften if circles feel uncomfortable.
Slow weekend stretch
Take your time with a supported leg stretch.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Supported back-of-leg stretch
2 each side, up to 10 secondsSit securely near the front of the chair. Place one heel forward with the knee slightly bent. Keep your back long and, if comfortable, hinge only a little at the hips until you feel a mild stretch. Return upright and change legs.
Make it gentler: Remain upright with the heel close to the chair. Skip the hinge if you have hip or spine restrictions; follow any post-surgery advice.
Open hands, easy wrists
5 gentle repetitionsRest your forearms on your thighs. Slowly open and close your hands, then turn your palms up and down within a comfortable range.
Make it gentler: Keep the wrists still and move only your fingers.
Rest & reset
A quieter practice; a full rest day is welcome too.
Begin with the 2-minute settling-in above. Complete one gentle round, resting 20–30 seconds between movements or as long as needed. Finish with the seated rest.
Seated mountain
4–6 comfortable breathsSit upright with both feet flat and comfortably apart. Rest your hands on your thighs, soften your shoulders and let the crown of your head rise gently. Keep breathing normally.
Make it gentler: Lean against the chair back whenever you need support.
Shoulder circles
4 slow circles each wayWith hands resting on your thighs, make small shoulder circles. Keep your neck relaxed and the movement smooth.
Make it gentler: Simply let your shoulders soften if circles feel uncomfortable.
Seated breathing rest
1–2 minutesRest against the chair back with both feet supported. Place hands on your thighs or belly and keep your eyes softly open. Notice your ordinary breath without deepening, slowing or holding it deliberately.
Make it gentler: If paying attention to breathing feels uncomfortable, look at a still object and rest quietly instead.
Keep your practice personal.
Yoga should fit your body, not the other way around. Start with one or two movements if a whole routine feels like too much. These chair sessions complement other activity; they do not replace all aerobic, strength or balance exercise.
For individual adaptations, ask Kasia about instructor-led guidance. For more general information, read NCCIH yoga safety guidance and NHS seated exercise guidance.