THE BETTERBUNDLE 01 · ROUTINE 13 · Yoga & Pilates
Chair Yoga Routine
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Seated Mountain
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated Mountain
Hold 15–20 sec
Seated Cat-Cow
8–10 reps
Seated Side Stretch
Hold 15–20 sec each side
Seated Twist
Hold 15–20 sec each side
Chair Forward Fold
Hold 15–20 sec
Eagle Arms
Hold 15 sec
Seated Warrior Arms
Hold 15 sec each side
Seated Figure-4
Hold 20 sec each side
Seated Hamstring Stretch
Hold 20 sec each side
Seated Side Bend
Hold 15 sec each side
Overhead Reach
Hold 15 sec
Heart Opener
Hold 15 sec
Ankle-to-Knee Pose
Hold 20 sec each side
Seated Crescent Reach
Hold 15 sec
Wrist Stretch
Hold 15 sec
Breathing Pose
5 breaths
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs