Gentle Yoga
A slower pace, supported poses and longer rests, with fewer transitions up and down from the floor.
No floor work
Chair yoga: seated and supported practice
Chair yoga brings the practice off the floor. Most of the class is done sitting on a sturdy chair, with some optional standing poses using the chair for support. It is a practical way to enjoy yoga if getting down to or up from the floor is difficult, or if you simply prefer to stay seated.
Chair yoga is not a "lesser" version of yoga. It still involves breathing, mobility, strength and balance work - just with more support.
- LevelAll levels
- Duration45 minutes
- FormatLive online group
- Price[Price to be confirmed]
Who it may suit
- People who find it difficult to get down to or up from the floor
- Those who would like extra support for balance
- People who spend long periods sitting and want to move more during the day
- Anyone who prefers a seated practice
What the class includes
- Seated mobility for the neck, shoulders, spine, hips and ankles
- Optional standing poses holding the back of the chair
- Gentle strength and balance work
- Breathing and a seated relaxation
What to expect
A typical session
Sit tall
Finding a comfortable, upright seat with both feet on the floor.
Seated movement
Arm, spine and leg movements done sitting down.
Supported standing (optional)
Simple standing poses holding the chair back. You can stay seated instead.
Seated rest
Breathing and a short relaxation in the chair.
When it runs
- Thursday 45 min
Times shown in German time (CET/CEST) [sample timetable - to be confirmed]. See the full class schedule.
Practical details
Everything you need to know
Equipment
You will need
- A sturdy, stable chair without wheels
- Ideally a chair without arms, so you can move freely
- A height that lets you sit with feet flat on the floor and knees at roughly a right angle
Helpful but optional
- A cushion for your back or a folded blanket under your feet
- A belt or scarf
How it is delivered
Chair yoga classes are live on Zoom. Position your device a little further away than usual so the teacher can see you and the chair if your camera is on.
Accessibility and modifications
You can stay seated for the whole class. If a movement is uncomfortable, make it smaller or skip it and rest.
Some seated movements can be adapted for wheelchair users. Please contact us before booking so we can talk through what is realistic, and make sure your brakes are on during practice.
Safety
Use a chair that will not slide or tip; placing it on a non-slip mat or against a wall can help. Sit upright without leaning on the backrest for most movements, and only move as far as is comfortable.
Not every exercise suits every person. If you have a health condition, a recent injury or are unsure whether chair yoga is right for you, check with your GP or another healthcare professional first.
Questions
Chair yoga: frequently asked questions
What kind of chair do I need?
A sturdy chair without wheels, ideally without arms, at a height that lets you sit with your feet flat on the floor. A dining chair often works well. Avoid folding chairs, swivel chairs and anything that rocks.
Do I have to stand up at any point?
No. Standing poses are optional and you can follow the whole class seated.
Is chair yoga only for older people?
No. Chair yoga suits anyone who prefers or needs a seated practice, including people who work at a desk and want a short movement break.
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Related reading
Chair Yoga: Getting Started Safely
How to start chair yoga at home - choosing the right chair, setting up safely, five simple seated movements to try and when to check with a professional first.
Gentle Yoga Modifications for Different Ability Levels
Practical ways to adapt common yoga poses with cushions, a chair or a wall - so you can practise comfortably, whatever your experience or mobility.
What Equipment Do You Need for Home Yoga?
A no-nonsense guide to home yoga equipment - what is genuinely useful, what you can improvise with household items, and what to look for in a mat.
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