House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Adapted & specialist approaches
Illustrated movement series
Chair Yoga
Seated practice or standing work supported by a chair.
A genuinely seated series: no floor transfers or unsupported standing.
Flagship programme · editorial draft
Everyday chair practice
Three entirely seated sessions for different moments in the day. Explore reaching, side movement and an unhurried pause without moving to the floor.
Your rhythm: Choose one session for a day you would like to practise. Repeat favourites as often as comfortable. The third session offers more rest, not a harder level.
Bring: A stable chair without wheels, placed securely; a footrest or blocks if your feet do not rest comfortably. Use back support whenever needed.
Before you follow a sequence
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. This programme has its own session arrangements, pacing and learning intentions. Repeat the first session before adding variety. The three sessions are separate practices, not one long workout.
Have a stable chair without wheels, a wall, a mat and cushions or blocks available. Only attempt floor transfers and standing work that are already comfortable. Use a chair alternative or individual instruction when a sequence does not match your access needs.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Chair Yoga · Session 1 · about 10 minutes
A ten-minute seated reset
A short reach-and-release pattern, with a return to the chair’s support between movements.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 31 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 42 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 53 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported. Inhale to reach both arms forward no higher than comfortable shoulder height; exhale to lower. Try 4 repetitions. Let the shoulders soften after each one. | Move one arm at a time or keep hands in the lap. |
| 31 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Let the arms rest in the lap. Notice support underneath the feet and pelvis; allow one or two ordinary breaths before moving again. | Use back support and a comfortable footrest; do not force an upright position. |
| 42 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Keep hands on thighs. Inhale to broaden the chest a little, then exhale to release without rounding deeply. Repeat 3 times, with a pause between repetitions. | Remain neutral and soften unnecessary shoulder effort. |
| 53 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest against the chair. Let breathing return to its own rhythm. To finish, notice the room and make small comfortable movements in the hands and feet. No standing is required. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Chair Yoga · Session 2 · about 14 minutes
Side space and a supported hinge
Explore both sides, return to neutral, then try a small forward movement. Nothing is a deep stretch.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 33 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 41 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 53 min block
Seated forward hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 63 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 33 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Hold the chair with one hand and keep both sitting bones supported. Inhale to lengthen; exhale into a small side bend. Return after 1 breath. Pause, change sides and repeat once if comfortable. The reaching arm may stay low. | Keep both hands on thighs and make a smaller side shift. |
| 41 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 53 min | Seated forward hingeNo established Sanskrit nameModern descriptive movement | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. With feet grounded, exhale and move a little forward from the hips, placing forearms on thighs. Inhale to return to the supported seat. Make 3 repetitions with natural breaths between. Stay upright if hinging is uncomfortable. | Stay upright and simply notice the movement of the breath. |
| 63 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Chair Yoga · Session 3 · about 16 minutes
An unhurried chair pause
A few familiar movements separated by longer rests. Keep the movements smaller than in the earlier sessions.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 13 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 32 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 42 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 52 min block
Seated forward hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 65 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 13 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Reach the arms forward a little on an inhale and lower on an exhale. Try 2–3 repetitions. Keep the back supported if that helps; stop moving once you have had enough. | Move one arm at a time or keep hands in the lap. |
| 32 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Keep both feet supported and try one small side bend each way, returning fully to the middle between sides. Keep hands low or on thighs. Spend the remaining time resting. | Keep both hands on thighs and make a smaller side shift. |
| 42 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 52 min | Seated forward hingeNo established Sanskrit nameModern descriptive movement | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Exhale into a very small hip hinge, resting forearms on thighs, and inhale back upright. Repeat twice only if comfortable. Remain supported in the chair for the rest of this block. | Stay upright and simply notice the movement of the breath. |
| 65 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Settle against the chair with arms resting. Choose to notice the room or the support beneath you. Let the breath move without altering it. Change position or finish whenever you wish. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.