Tai Chi, Qigong & Mindful Movement

Gentle Chair Yoga

Time. About 10 minutes of written practice

Level. Gentle

Position. Sitting

Goal. Calm

An original seated yoga-style script. No yoga film is embedded.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Sit in a sturdy chair. This is an original lifeZoi script for later recording. It is not a finished yoga video and it is not a class you can press play on.
2. Seated easy posture. Feet on the floor. Hands on the thighs. Lengthen through the chest without forcing it. Stay for three breaths.
3. Neck look. Look gently to one side, then the other. Two looks each way.
4. Open arms. Open the arms out to the sides only as far as is comfortable, then bring the hands back to the thighs. Four times.
5. Seated side reach. One hand holds the chair. The other arm reaches up a little, then comes down. Switch sides. Two each side.
6. Ankles and rest. Circle the ankles slowly. Then rest the hands and breathe in an ordinary way until the ten minutes are done.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.