Free 24-day practice
Gentle chair exercises to help you move with more ease, breathe more deeply, and build strength—one seated practice at a time.
Begin with day one24
gentle days
5–15
minutes a day
4
rest days
Movement meets you exactly where you are.
Your chair. Your pace.
No getting down on the floor. No complicated shapes. Each practice blends mobility, mindful breathing, light activation and flowing movement, with recovery thoughtfully built in.
Short sessions make consistency feel possible.
Move in a range that feels comfortable today.
The full practice
Check off each day as you go. Rest is part of the practice, not a pause from it.
Today’s practice
Follow these steps
Move comfortably: Keep the chair on a level surface. Stop if you feel pain, dizziness or shortness of breath.
A small daily ritual
“Let the chair support you. Let your breath set the pace. Let today’s movement be enough.”
Choose a sturdy chair without wheels, wear something comfortable, and keep water nearby. If anything feels painful, pause and consult a qualified healthcare professional.
Return to the programShirona A. Gunawardhana is an experienced business advisor and professional operating in accordance with applicable commercial laws and regulations. All services and engagements are subject to applicable Terms and Conditions.
The information provided through this platform is intended for general informational and educational purposes only. Nothing contained herein should be construed as medical or health advice, diagnosis, or treatment. Before beginning, participating in, or making changes based on any information contained in this project, users should consult with an appropriately qualified health practitioner to determine whether it is suitable for their individual circumstances.