15-Min Chair Yoga for Posture & Mobility

14:27

14:27

15-Min Chair Yoga for Posture & Mobility

by Niloo Eskandari

Rated

4

Type

guided

Activity

Meditation

Suitable for

Experienced

Plays

3

This 15-minute chair yoga practice is designed to help you gently move your body, release stiffness, and reconnect after long periods of sitting. Using the support of a chair, we’ll move through a full body sequence including twists, warrior variations, side stretches, gentle backbends, and a light strength component. This practice can help open the hips, shoulders, and spine while supporting better posture and overall mobility. It’s a great option if you’ve been sitting for a while, are looking for a low-impact workout, or simply want a more accessible way to move. You’re invited to go at your own pace and listen to your body throughout. Perfect for a mindful movement break. Take a seat, arrive as you are, and begin when you’re ready.

Yoga Posture Body Awareness Breath Awareness Mindful Movement Child Pose

Meet your Teacher

Niloo Eskandari

Vancouver, BC, Canada

Meet your Teacher

Niloo Eskandari

Vancouver, BC, Canada

Transcript

Hi, It's Nilou. Welcome to this 15-minute full body chair workout. This is a gentle, Accessible practice where we'll move through the whole body using the support of a chair. You can take this at your own pace and modify anytime you need. Will move mostly in silence. So you can tune into your body and your breath. Let's begin. Right ankle over left thigh. Bend forward. Keep your chest lifted. Hands can rest on your shins or reach the floor, Whatever feels comfortable. Switch sides. Flex your foot to protect the knee. Cross your right thigh over your left thigh Lengthen your spine and twist to the right. Keep your left foot grounded. Switch sides and twist to the left. Sit tall, Both feet on the floor. Bring your hands to prayer at your chest. And twist to the right hook your left elbow outside your right knee return to center twist to the left hooking your right elbow outside your left knee Thread your left arm under your right leg. Hands in prayer and twist to the right. Return to center, Wrap your right arm under your left leg. Lengthen and twist to the left. Don't forget to breathe. Hands on the back of the sea. And leap through your chest. You can look up or tuck your chin. Anything that's comfortable for you. Stand tall. Right foot on the chair, Lengthen and twist to the right. Gently draw your right hip down. Release and switch side. Lift forearm on the chair. Lift your right leg, Stack your hips. Flex your right foot. And place your right hand on your right hip to check your hip alignment. Right forearm on the chair. Lift your left leg. Left hand to your hip, Stack your hips and open your chest to the left. Hands on the chair behind you. Lift your hips and create one long line from your hips to shoulders. Draw your shoulders away from your ears. Adjust your fingers so it feels comfortable for you. Sit at the edge of the chair. Open your knees wide. Heels on their knees. Engage your legs and sit tall. Bring your right knee under your right hip. Now your left knee under your left hip. Doing a 90-90 stretch. Left foot out, Right forearm rests on your right thigh. Lengthen through your left side. Lift your left arm. And bring your upper arm beside your left ear. Back to center and this time stretch through your right side Lightly bring your right toes toward your left. Right knee bend at 90 degrees and twist your hips and torso to the right. Hands on hips to check your hip alignment. Keep your back leg strong. Return to center, Left knee 90 degrees and twist. To the left. Great job. Now settle into a well-earned child pose. Thanks for moving with me today. And I see you next time.