Welcome to Your 45-Minute Chair Yoga Class for Complete Beginners | Adaptive Yoga

If you’re new to yoga or have mobility issues, this 45-minute chair yoga class is a gentle and accessible way to get moving. No matter your age or fitness level, this adaptive yoga session is designed to meet you exactly where you are — sitting down, moving slowly, and breathing deeply.

You don’t need to be flexible or experienced to join in. All you need is a sturdy chair and a bit of time for yourself. Together, we’ll explore simple, beginner-friendly stretches and movements that support your joints, build strength, improve balance, and help you feel calmer and more connected in your body.

What to Expect From This Chair Yoga Class

I’ll guide you through a series of gentle poses focusing on the neck, shoulders, spine, hips, knees, and ankles — all done from the comfort of your chair or using it for support. We’ll also work with breath awareness to help release tension and promote relaxation.

This class is perfect for anyone who finds traditional yoga challenging due to limited mobility, pain, or just starting out with yoga for the first time. It’s also great for seniors, people recovering from injury, or those who spend lots of time sitting during the day and want to move more mindfully.

Who is Chair Yoga For?

• Older adults wanting to stay active without strain

• People with arthritis, chronic pain, or mobility challenges

• Anyone recovering from surgery or injury

• Office workers who want quick, accessible stretches

• Beginners feeling unsure about getting on the floor

• Anyone looking for a gentle way to reduce stress and boost energy

This class lets you enjoy all the benefits of yoga — improved flexibility, strength, balance, and calm — without needing to get down on a mat.

Why Chair Yoga?

Chair yoga is a wonderful way to keep moving safely. It helps reduce stiffness, improve circulation, and strengthen muscles without putting pressure on your joints. Plus, it’s great for calming the mind and lowering stress, making it a full mind-body experience.

What You’ll Need

• A sturdy chair (no wheels, preferably without arms)

• Comfortable clothes that let you move

• A quiet space where you won’t be disturbed

• Optional: a mat under your chair for extra grip

Here are two journaling prompts for after class to help you fully integrate the practice:

• What part of my body feels easier or lighter after these gentle movements?

• What small movement or breath helped me to feel more steady and calm today?