Chair yoga for today

Today: Legs awake. 14 minutes, seated, from day 13 of our 28-day chair yoga plan.

Use a sturdy chair without wheels, with its back against a wall. Sit tall, feet flat on the floor.

Today's session

1. Belly breathing

   2 min

   Slow and easy to start.

   How to do it

   1. Sit tall on a sturdy chair with your feet flat. Or stand with a chair beside you.
   2. Rest one hand on your belly and one on your chest.
   3. Breathe in through your nose for about 4 counts. Let your belly rise under your hand.
   4. Breathe out gently through your lips for about 6 counts. Let your belly soften back.
   5. Repeat for the time on your page. Let your shoulders stay loose.

   Easier: Skip the counting. Just breathe in and out at a pace that feels natural, with one hand on your belly.

   Take care:

   • Feeling light-headed: breathe normally for a few breaths, then sit down if you are standing. Keep the breath gentle, never forced.

2. Seated mountain

   1 min

   Sit tall first.

   How to do it

   1. Sit toward the front half of a sturdy chair with no wheels, with its back against a wall.
   2. Put your feet flat on the floor, about hip-width apart, knees over ankles.
   3. Rest your hands on your thighs, palms down.
   4. Lengthen up through the crown of your head. Let your shoulders drop away from your ears.
   5. Breathe in through your nose for 4 counts, then breathe out slowly for 4 counts. Stay for 5 to 8 breaths.

   Easier: Sit back against the chair back and take 3 breaths.

   Take care:

   • Back: sit tall without arching. Think long, not stiff.
   • Stand up slowly when you finish.

3. Seated march

   1 min

   Easy pace.

   How to do it

   1. Sit tall near the front of your chair, feet flat. Rest your hands on your thighs or hold the sides of the seat.
   2. Lift your right knee a few inches. Place the foot softly down.
   3. Lift your left knee. Keep alternating at an easy pace.
   4. Swing your arms gently if it feels natural.
   5. March for 30 to 60 seconds.

   Easier: Lift your heels only, keeping your toes on the floor.

   Take care:

   • Back: sit tall rather than slumping.
   • Hips: keep the lift small if a hip feels pinchy.

4. Seated leg extension

   3 min 30 s

   4 lifts each leg. Breathe out as you lift. Knee soft.

   How to do it

   1. Sit tall near the front of your chair, feet flat, hands holding the seat or resting on your thighs.
   2. Breathe out and slowly straighten your right knee until your leg is level, or as far as is easy.
   3. Pause for 2 counts. Keep your knee soft, not locked.
   4. Breathe in and lower your foot slowly to the floor.
   5. Do 8 times, then switch legs.

   Easier: Lift only halfway. Or do fewer reps, 4 each leg.

   Take care:

   • Knees: stop short of fully straight and stay soft. A small range is fine.
   • Back: sit tall; do not slump to reach.

5. Heel dig stretch

   2 min 30 s

   A gentle stretch between sets.

   How to do it

   1. Sit tall near the front edge of a sturdy chair, feet flat.
   2. Slide your right foot forward until your leg is nearly straight, with your knee soft. Rest your heel on the floor with your toes up.
   3. Place your hands on your left thigh.
   4. Breathe out and hinge forward a little from your hips, with a flat back, until you feel a gentle pull.
   5. Hold for 4 slow breaths. Switch legs and move your hands to your other thigh.

   Easier: Bend your knee more and hinge a smaller way.

   Take care:

   • Sensitive back: hinge only a little, chest lifted.
   • Sensitive knees: keep your knee bent.
   • Low bone density: keep your back long and do not round it.
   • Hip replacement: keep the hinge very small, or skip it, as your surgeon or therapist advises.

6. Seated leg extension

   2 min

   Round two: hold the lift for 2 counts.

7. Body scan rest

   2 min

   Rest, then stand up slowly.

   How to do it

   1. Sit tall in a sturdy chair with your feet flat and your hands resting in your lap. You can close your eyes or look softly at the floor.
   2. Notice your feet on the floor. Let them feel heavy.
   3. Move your attention slowly up: legs, hips, belly, chest, hands, arms, shoulders, neck, face.
   4. At each place, just notice. If you find a spot that is tense, breathe out and let it soften a little.
   5. Finish with 3 slow breaths, then open your eyes.

   Easier: Scan only 3 places: feet, belly and shoulders.

   Take care:

   • If closing your eyes makes you unsteady, keep them open.
   • Stand up slowly when you finish.

A different session here tomorrow. The full plan has 28 days, with easier and harder versions of every move. See all 28 days.