Theme: “Move what you can, breathe where you are.”
Props: Sturdy chair (no wheels), optional strap or scarf.
1. Arrival & Centering (5 min)
- Sit comfortably, feet flat on the floor.
- Hands rest on thighs, shoulders relaxed.
- Slow breath in through the nose, long breath out through the mouth.
- Guided awareness: “Notice the parts of your body supported by the chair. You don’t have to do anything perfectly — just be here.”
2. Warm-Up & Joint Mobility (10 min)
- Neck rolls: Gentle side to side, half circles.
- Shoulder shrugs and rolls.
- Wrist and finger stretches: Open and close hands, rotate wrists.
- Seated cat–cow: Hands on knees, arch and round spine with breath.
- Seated side stretch: One arm reaches up, lean gently to the side.
3. Seated Strength & Flexibility (15 min)
- Seated mountain pose: Press feet down, lengthen spine.
- Seated twists: Hand to opposite knee, gentle spinal rotation.
- Leg extensions: Extend one leg, flex and point the toes (switch sides).
- Seated figure-four stretch: Cross ankle over opposite knee (optional).
- Seated cactus arms / chest opener: Elbows bent, squeeze shoulder blades.
4. Standing (optional – hold chair for support) (15 min)
- Chair-supported mountain pose.
- Supported forward fold: Hands on chair back, hinge at hips.
- Chair-assisted warrior II: One hand on chair for balance.
- Side leg lifts / mini squats: Strengthens legs and glutes.
- Heel/toe rocks: For circulation and balance.
(If participants prefer to remain seated, substitute with more seated stretches or arm movements.)
5. Seated Cool-Down (10 min)
- Shoulder rolls, gentle neck stretch.
- Seated spinal twist revisit.
- Forward fold over legs (rest forearms on thighs).
- Gentle breath work: Inhale for 4, exhale for 6.
6. Guided Relaxation (5 min)
- Eyes closed or soft gaze.
- “Notice the support beneath you. The breath moving gently in and out.”
- Option to end with a hand over the heart and gratitude reflection.
YOGA FOR THE REST OF US 