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?

Wall Yin Yoga for Lower Back & Hips | Deep Relaxation in 40 Minutes

Are you looking for a deeply relaxing yoga practice targeting the lower back and hips? This Wall Yin Yoga class is designed to ease tension, improve hip mobility, and relieve sore muscles. So whether you are an athlete looking to unwind the body, a fitness enthusiast recovering from a workout, or whether you are dealing with stiffness from sitting too long, this 40-minute session is the perfect way to unwind and rejuvenate your body and mind.

Benefits of Wall Yin Yoga Practicing yin yoga with the support of the wall offers us a great amount of stability, it makes it so much easier to hold poses for longer without worrying about flexibility. This practise in particularly beneficial for individuals with tightness in their lower back and hamstrings which can make forward folds feel nearly impossible. If you are beginner, you can also do this practise, it will help relief your body of tightness in the lower back, and move you towards a deeper sense of relaxation. Yin Yoga allows for extended holds in poses, which often encourages the gentle and effective release of tension in the connective tissues around the hips and spine.

Who Is This Class For? Yoga for tired days when you need something gentle. Anyone seeking relief for sore muscles or tight hips. For those new to yoga,  wall yoga offers plenty of support for beginners. Experienced yogis looking to explore the benefits of yin yoga for stress relief and mobility.

What You'll Experience in This 40-Minute Wall Yin Yoga Class
The Wall Yoga Poses in this class are specifically designed to target the hips, glutes, and lower back. As you settle into each posture, you will experience the soothing effects of this practice on your nervous system. It's an excellent way to calm your mind and find balance, even on the most overwhelming days. The poses in this class are excellent for relieving tension in the lumbar spine. This practice is for you if you experience tightness in your lower back from sitting or standing for long periods. Each pose is held for several minutes, allowing you to soften into the stress (see my previous video here on the difference between stretch and stress). This approach is particularly beneficial for releasing tension in the hips, glutes, and hamstrings, improving your range of motion and overall mobility.

Why Practice Wall Yin Yoga? Yin yoga poses held with wall support encourage deeper stretching safely and effectively. This practice is a gentle way to calm your mind, reduce stress's physical effects, and bring the parasympathetic nervous system online. Suitable for all levels, this gentle yoga session can be adapted to your body's needs - use props to help you relax into the shape.

When to Practice This 40-minute Wall Yin body is perfect before bed to relax your body and mind for better sleep. If you experience tired legs after a long day of standing or walking and anytime you feel tightness in your lower back or hips and need a gentle, restorative practice.

How to Get Started To join this deeply relaxing yin yoga class, grab your yoga mat, a blanket and two blocks, and find a sturdy wall in your home. You'll also want to dim the lights, play calming music, and create a space where you can fully embrace stillness. I know about youtube ads - you can do this practise ad free here: Whether you're looking for yoga to calm your nerves, relieve tension in the lower back and hips, or enjoy a moment of deep relaxation, this Wall Yin Yoga class is a great practice. With its gentle poses and emphasis on stillness, it's an excellent way to slow down and reconnect with your body.

Hit play on this 40-minute session and experience the benefits of yin yoga combined with the gentle support of the wall. Your lower back, hips, and overall well-being will thank you!

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For more information on Yin Teacher Training both in person and online please visit www.gemmaryan.co.uk

DISCLAIMER: Please consult your medical practitioner before attempting this yoga class. As with any physical practice, injury is possible. If you engage with this or any other Gem Maryan Yoga class, you agree that you do so at your own risk.