Woman practicing a seated side stretch in a sunlit room

Free 24-day practice

Feel good in the body you’re in.

Gentle chair yoga to help you move with more ease, breathe more deeply, and build strength—one seated practice at a time.

Begin with day one

24

gentle days

5–15

minutes a day

4

rest days

A diverse group enjoying chair yoga together

Movement meets you exactly where you are.

Your chair. Your pace.

A kinder way to build a movement habit.

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.

Fits your day

Short sessions make consistency feel possible.

Made to adapt

Move in a range that feels comfortable today.

The full practice

Your 24-day journey

Check off each day as you go. Rest is part of the practice, not a pause from it.

Your progress0/24 days

Today’s practice

Seated Mountain Pose chair yoga demonstration
1Seated Mountain Pose
Seated Neck Rolls chair yoga demonstration
2Seated Neck Rolls
Shoulder Rolls chair yoga demonstration
3Shoulder Rolls

Follow these steps

  1. 1Sit tall with both feet grounded and relax your shoulders.
  2. 2Move slowly through each stretch, breathing without strain.
  3. 3Return to center before changing sides or moving on.

Move comfortably: Keep the chair on a level surface. Stop if you feel pain, dizziness or shortness of breath.

Woman practicing calm belly breathing while seated

A small daily ritual

Progress doesn’t have to be loud.

“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 program