The steps in order
Version shown: YogaVacation chair yoga: seated breathing, cat-cow, arm raises, side bend, twist, forward fold, ankles, figure four, seated warrior, two standing steps, rest
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Seated mountain with easy breathing | Free breathing | 1 minute YogaVacation (suggested) | Transition: Sit tall at the front of the seat, feet flat, hands on the thighs; slow the exhalation. Easier option: Cushion behind the lower back. | |
| 2 | Seated cat-cow Marjaryasana-Bitilasana | Free breathing | 5-8 times YogaVacation (suggested) | Transition: Inhale: lift the chest and draw the shoulders back. Exhale: round the back and drop the chin. Easier option: Smaller movement. | |
| 3 | Seated arm raises Ūrdhva Hastāsana | Free breathing | 5-8 times YogaVacation (suggested) | Transition: Inhale the arms up, exhale them down. Easier option: Raise the arms only to shoulder height; one arm at a time. | |
| 4 | Seated side bend | Exhale | Each side | 3-5 breaths each side YogaVacation (suggested) | Transition: Right arm up, lean gently to the left; left hand on the seat. Then the other side. Easier option: Hand on the head instead of reaching up. |
| 5 | Seated twist | Exhale | Each side | 3-5 breaths each side YogaVacation (suggested) | Transition: Inhale tall, exhale turn to the right, left hand on the right knee, right hand on the chair back. Then left. Easier option: Smaller turn; keep both hands on the thighs. Seated twist in a chair; related pose records: revolved easy pose, Bharadvaja twist. |
| 6 | Seated forward fold in the chair Paścimottānāsana | Exhale | 3-5 breaths YogaVacation (suggested) | Transition: Feet wider, fold forward with a long spine, forearms on the thighs. Easier option: Forearms on the thighs only; skip with osteoporosis or dizziness. | |
| 7 | Ankle circles and toe lifts | Free breathing | Each side | 8 circles each way, each foot YogaVacation (suggested) | Transition: Lift one foot a little and circle the ankle; then lift heels and toes alternately with both feet. Easier option: Keep the heel on the floor and move only the toes. |
| 8 | Seated figure four | Free breathing | Each side | 3-5 breaths each side YogaVacation (suggested) | Transition: Right ankle on the left thigh, sit tall, lean forward slightly. Then left. Easier option: Ankle on the shin instead; skip after hip replacement unless cleared. |
| 9 | Seated warrior II Vīrabhadrāsana II | Free breathing | Each side | 3 breaths each side YogaVacation (suggested) | Transition: Turn to sit on the right half of the seat, right knee bent, left leg stretched back, arms out. Then left. Easier option: Arms on the hips. |
| 10 | Standing mountain holding the chair back Tāḍāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Stand behind the chair, both hands on its back. Easier option: Stay seated. | |
| 11 | Standing heel raises with the chair | Free breathing | 8 times YogaVacation (suggested) | Transition: Rise onto the balls of the feet and lower slowly, holding the chair. Easier option: Stay seated and lift the heels. | |
| 12 | Seated rest, eyes closed | Free breathing | 2 minutes YogaVacation (suggested) | Transition: Sit back in the chair, hands in the lap, let the breath settle. Easier option: Eyes open if you prefer. |
