Gentle Chair Yoga Routine - 25 minutes

Developed by the therapists in the Chronic Pain Service (now called the LEAP Service) at Toronto Rehab, UHN. This 25 minute chair yoga routine was created to provide you with a gentle exercise option that is chronic pain friendly. Remember that finding ways to keep moving everyday is one of the best ways to manage your pain!
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Legal Disclaimer: This video does not replace physical therapy or exercises prescribed by a medical professional. This video does not replace nor should you construe it as medical advice. Talk to your health care team before starting this or any other exercise program. Do not do exercises that are beyond your fitness or ability level. Have someone with you for the first few exercise sessions. Stop an exercise if it causes pain or too much discomfort. Seek medical attention if pain or discomfort persists. Never ignore or delay seeking medical advice because of anything said or done in this video. There are risks in any exercise program. University Health Network, Toronto Rehab, LEAP Service is not responsible or liable for any harm, loss, medical problems or other consequences you may suffer or cause resulting from the use of this video or reliance on information provided in this video.

[@mudpyz]

i have suffered from chronic neck and lower back pain since a really bad accident 2 years ago - i had to relearn to stand and walk - with no help offered by the medical services - i am over 60 so i am invisible - this looks to be exactly what i am after rather than drugs - my lower back pain has even prevented me from the 1/2 marathon walks i used to so enjoy every week - i am now obese and my doctor is convinced all i do is stuff pies and cakes and creamed confectionery into my mouth - i dont - i am nearly vegetarian in fact and have never done the sweet food trail - so thanks in advance for providing these simple chair exercises and i look forward to being able to go on my 1/2 marathon walks again - p.s. i wont rush i will take my time and build my strength

[@happinessyogateacher]

I’m 66 and this has become my morning routine as a moving meditation. Soothing voice and nice music.🎵

[@ritabeck3868]

I love this routine. I am recovering from spinal surgery of 5 months ago and this routine is perfect for me.

[@yeongseonpark7278]

Best chair yoga practice I've ever encountered. Really appreciate having two versions. Thank you for sharing this with the world.

[@susangoddard8071]

This is ideal exercise for seniors who are self-isolating at present. Calm, gentle, effective and nothing in it to make you feel inadequate. Just brilliant.

[@maryp.mcclure257]

I am a morbidly obese, 380 lb individual. I never thought I could do yoga, but I LOVE this video. I find myself looking forward to doing it on my lunch break. It is challenging enough to be of use, but not overbearingly difficult.

[@LEAPService]

Thank you so much for your comment! We are so happy that this video has been useful for you. We are planning on uploading a Tai Chi video soon, so be on the look out for more material!

[@tessr8768]

Cara, I'm so happy to hear this. Looking forward to it. I've been doing the chair yoga every day for the past month and have noticed a positive difference in my joint pain and insomnia. Can't wait to try your floor mat routine as well.

[@lorainebilinski8217]

Mary P. McClure i

[@excusesbegone]

Mary P. McClure Good for YOU!!

[@susanzibricky7381]

Tess R r

[@SharonRiver]

I've been doing yoga every morning with these women for months now. I feel like they are my friends! In my living room! On my big screen TV!! I enjoy their smiling faces and easy to follow poses. Thank you for adding some gentle yoga to my life ladies!

[@andreashearer2019]

What I especially like about this video is the amount of time holding the stretches; most videos don’t give enough time. I also appreciate repeating movements a number of times. Thanks for posting these.

[@musicforworldpeacerecords324]

Excellent routine. Easy to do. Immediate benefits. I follow this routine several times a week.

[@elizabethaitken6687]

Enjoyed the. Vidio I am 86years old retired Occupational Therapist at present in lockdown (1month) discovered the pleasure of following you

[@margaret2239]

I’ve been doing yoga for 50 years and still found this a very satisfying class.

[@margaret2239]

Just did it again a year later. Still one of my favourite routines.

[@margaret2239]

Still returning to this video.

[@margaret2239]

Still doing this one. Thank you.

[@margaret2239]

Did it again this morning with the Atlantic Ocean in the foreground. Still a favourite class of mine.

[@kalyndafollett47]

Thank you for a starting point and a safe sequence of exercises that I can complete, I was looking all over the internet and finally landed here with gentle exercise in a chair on KZbin.

[@gabyjones7629]

OMG, thank you! This is the only yoga video I can actually follow.

[@kellycasey5]

Thank you for sharing this video. FINALLY a chair routine that is gentle. Wonderful to find an activity that I can do with my physical limitations.

[@Deltagirl1977]

This video is great! Thank you for posting it to KZbin.

[@rosannabonfilio8237]

I love this routine! Not only does it give me something to do inside while social distancing, it's surprisingly energizing. Thanks.

[@karengresham6483]

I love chair yoga! I have lots of inflammatory issues and can’t do standing or laying on my back poses. This is perfect! Thank you! I love how soothing this is!

[@mariestanley1819]

Wow, I really enjoyed that. I can feel that my body at 70 has been stretched and moved but not so much that I will be sore tomorrow. I am going to pin this to my bar so I can do it again and again until I need to move to harder stuff. thank you so much. xx

[@LEAPService]

Wonderful!

[@vivielstone9172]

This greatly relieved my neck pain in just two weeks. Amazing!

[@JoannaZampas]

So happy I came across this routine. I will def incorporate this practice into my daily life. Thank you!

[@suzizix2097]

I started this video in September of 2019 and have been at it almost every day since them. Once I learned the routine I turned off the sound and put my own yoga music from Pandora on for sound. I have gotten stronger and am now able to get down on the floor for my long-time routine. I have chronic pain from osteoarthritis and have had a hip and knee replacement on my right side and am slowly making progress in my range of motion. Thank you so much for this!

[@nancyparker3642]

Excellent idea. That relentless drum thing is not relaxing to me at all. I much prefer something more tuneful. Thanks for the comment. I just started and was wondering if I could follow without the verbal instructions. LOL. Maybe soon!

[@barbaraturner6989]

This was a great stretch. Being in quarantine and 6 months after a total knee replacement, these were stretches that I could complete. Thank you

[@muratamary]

I've been doing this every day with my 93 year old mother in lockdown. It's ideal as, although she has limited mobility, she can do all the exercises. And for me it's a great stretch after a morning working from home at the computer. Thank you!!

[@callumnye2562]

Hello Mary, How are you doing?

[@juniemom1]

love this & love your chimes, so relaxing, thank you!

[@dianahoo3648]

This is excellent. I have been teaching yoga for 11 years. I teach at least one chair class a week. Watching other chair classes inspires and freshens my classes. This one is wonderful.

[@callumnye2562]

Hello Deanna, How are you doing?

[@barbaraballard2468]

Exactly what I was looking for Cara Kircher. Thank you so much!

[@OpenDoorYogaSLC]

Another beautiful chair yoga sequence! They are some of my favorite classes to film as well. Thank you for sharing this practice with us❤

[@sarahsummers8920]

I’ve just discovered this and Cara’s other yoga video! And I’m so glad - both gentle, adaptable, easy and you can feel the stretch!!! Thanks Cara!!!

[@callumnye2562]

Hello Sarah, How are you doing?

[@solarwindlass]

Thanks for this. I've tried it once, and I plan to do it daily whenever possible. I was struck with acute onset inflammatory polyarthritis two and a half months ago, and went from being active, flexible, strong and fit to practically immobilized. My meds have now wrecked my sleep. But I can do the mildest form of this routine before bedtime, and maybe in the middle of the night I can try some of the poses while seated on the edge of my bed. I am grateful to be able to do yoga again.

[@844184411]

My husband and I who are seniors do this chair yoga routine every morning. We tried many others, however this one is definitely the best. Really helps us stay limber and reduces the kinks in our bodies. So pleased we found this video. Thank you Cara & Allison.

[@carolannmurillo2706]

Enjoyed your presentation and participated this morning. Even with a knee is need of surgery, I was able to do these movements with little modification on the standing movements. Thank you!

[@roneprinz9621]

After trying out several chair yoga videos, I keep going back to this one. I Love the music, it keeps me wanting to do more. I have been doing this first thing in the morning daily for a month now and find I have improved immensley in this short time. After being out of shape for a few years this is the perfect practice for me to get me going again!! I also do the mat video after for extra stretch. Thank you Cara and Alison!!!

[@terryyeatman4754]

I have been practicing your yoga exercises for about 40 days now and I am so grateful. I spend my days now walking tall, with confidence and feel strong. Thank you from the bottom of my heart.

[@LEAPService]

That is fantastic! We are thrilled that you have found this video useful. Good for you for sticking with it long enough to start noticing the benefits. We have just posted another video which is a gentle Tai Chi and Qi Gong sequence. Feel free to check it out here and let us know what you think: kzbin.info/www/bejne/ppLCemiEdrSKas0

[@williamchilders3543]

Terry Yeatman /

[@Mary-yd4hl]

Really think this chair yoga is one of the best.

[@vivielstone9172]

Thank you, Cara and Allison, this has really helped my neck. When I started I could not turn my neck 90 degrees and it made a grinding noise. Now I can turn it fine, with much less pain, and can hardly notice any noise in my neck. Thank you.

[@joanbroughton1122]

Recovering from abdominal surgery. This video is just right to get me moving gently.

[@sylviabailey]

I'm so happy that i found you. It's a great video, perfect to get me moving again.Blessings and thanks to you all.

[@elizal790]

This is wonderful! I am rehabbing a torn calf muscle and am new to chair yoga. This really helps and feels great!

[@maureenfrancis64]

I had a TKR in the summer and got an infection. The prosthesis was removed in November and a knee spacer is in place. I am a yoga teacher but I’m still finding it very hard to exercise or even walk. These exercises are very doable. I still use props and make some modifications though. I have a long recovery ahead, so I’m so happy to have found this video.

[@schoolhousemusic]

Thank you ladies! This was an outstanding yoga session. Being able to use a chair helps me so much with balance issues and makes me not afraid to try the yoga poses. I feel great after doing this!

[@Sentientpotatoh]

This is one of my absolute favorite yoga videos. I come back to it whenever I need a reliable practice or if I'm experiencing pain or fatigue. Right now I'm 3 mos postpartum and experiencing sciatica pain and this felt so good to start my day with this while baby naps. Thank you!!

[@IreneDawson]

This video has a lot going for it. 25 minutes is doable, I feel stretched out and my muscles feel warmed up for the day. Chronic pain and nerve damage as well as arthritis in knees and other areas keep me from regular yoga. This video also gets right to the point, Not a lot of chatter and just enough direction.

[@callumnye2562]

Hello Irene, How are you doing?

[@HealthyLifestyleLiving60Plus]

Thank You for sharing 🥰

[@noreenfassler6641]

I had my hip replaced just days before the lockdown, and did not go in for PT. Needless to say, recovery was much slower and more painful than my previous hip replacement. I happened upon your chair yoga videos a couple months ago, and have been doing one of them each morning. I just love it - and hate when I miss I day. Thank you so much!

[@genovevacosta8459]

Thanks for this relaxing moment. The students and I loved it.

[@susanshaw4208]

Love this. Thanks so much. I have fibromyalgia, arthritis, type 1 diabetes and chronic pain. This is so easy there are no excuses not to get going and it feels so good!

[@gptach]

Omgosh i saw your comment and said wait did i see this video already? You are exactly my issues.

[@brandedblue8669]

Love this! It's making such a difference in my body. Definitely recommend!

[@hammockgirl3256]

I have just discovered chair yoga and am loving it! Good video.

[@judysmiddy6480]

Cara & Allison...... I love "our" chair yoga ❤️ Thank You Judy

[@callumnye2562]

Hello Judy, How are you doing?

[@christydaly7709]

I am new to yoga, and knew that I would never been able to get up off the floor:) I tried a couple of videos and this one is by far my very favorite. It is just enough to stretch out all the muscles I want to help, without causing pain, although after 21 days, I can still feel the stretch. Thank you very much for making these videos available.

[@creolenatchitoches7832]

Finally, some yoga that truly takes into consideration achy and painful joints. Some days, I feel I can do almost anything and other high inflammation days, I need very gentle treatment. Sometimes, I can't get down on the floor. Thank you for this. Subscribed!!!

[@lindasterner2311]

Thank you! Best chair yoga I've found so far.

[@vikielaliberte8861]

One of the best for me. Like the seated/standing combos and choices if a pose isn't comfortable. Thank you.

[@marystreck5361]

Appreciate the girl on the left who gives a good idea of still exercising even if at a lesser level. Thank you for her beside the girl who is doing more extensive stretches.

[@bgummeson]

I started doing this routine a couple of weeks ago, with the goal of easing back into exercise safely and avoiding injuries that could result in an ER visit during a very inopportune time. You could say that COVID-19 led me here! I end my every-morning session feeling relaxed and refreshed and strong. My posture and breathing and attitude are noticeably improved throughout the day. Well done, ladies! Thank you!

[@callumnye2562]

Hello Brenda, How are you doing?

[@jeanne5953]

I so appreciate these videos and hope there will be more! Thank you!

[@awelshwannabe1]

Music with this gentle yoga brings me back daily. Its mesmerizing sound, gentle movements with breathing reminders are so familiar to my younger experience ❤

[@gabrielsherry8250]

I teach chair Yoga on KZbin, and have watched this video several times. Using two people to demonstrate modifications is brilliant!

[@bevbealer4448]

Great chair yoga! Very gentle on my back problems! Thank you!

[@carolynmajewski8924]

I am 80 yeas old and have been going to physical therapy for a few weeks (which helps) but when I found you, I have been doing yoga every morning also. I am feeling so much better and am less stiff. Thank you for you.

[@callumnye2562]

Hello Carolyn, How are you doing?

[@lindamaxted1662]

This is a great class. Very easy to follow and I always feel good when completed.

[@strollby4800]

Found this site 5 months ago and was really enjoying the exercise but my activities were somewhat curtailed by having to undergo a triple by pass heart operation two months ago, but now well on the way to recovery and once again enjoying the exercises. I always feel so much better after the morning session and the stretching etc really does help to strengthen and adds a little suppleness to my old muscles and joints. A big thank you to the good people of Toronto rehab service.

[@helenmanko2814]

I love this! I am rather sedentary, and this felt fabulous to do. I plan on doing this every day!

[@dianeallen6819]

I have FINALLY found a yoga routine that actually benefits me and I love everything about it. I can focus on this. I try to meditate all the time but this yoga video is perfect for me to meditate AND do yoga at the same time. Being mindful in the now moment is great for my soul THANK YOU ‼‼ THANK YOU ‼‼ 💜

[@callumnye2562]

Hello Diane, How are you doing?

[@lettieritner2109]

Thank you Really needed that today. Missing my gym .Very relaxing.

[@terryyeatman4754]

Hi again well I have done this for a week now and it is really helping in the am to loosen up and relieve morning back pain and I am good for the entire day.

[@kristinaaung]

I enjoyed following this exercise. Thank you for making it.

[@iamjoy4444]

Thank you for this soothing experience. feel good!!!

[@cherylwilliams42]

Thank you! It will be a part of our weekly schedule.

[@glendacarper8452]

This is my first time using this video. It was great to have some instruction during this time when our YMCA is closed. Thanks for this quiet stretch. Glenda Carper

[@SARAHWHISLER]

Excellent! Thank you so much!

[@elabiesiada3754]

I love this routine! Will do that often 😍

[@elenal80]

Thank you :) really nice and relaxing.

[@rosalieridle9970]

Thank you ladies! This is the very best chair yoga I have found!!❤

[@rosettafazio7885]

love this after a dance workout. thank you both!!

[@dalebritt9652]

Good work ladies, this is needed by many!

[@marib8038]

This was a wonderful chair routine for my physicial limits, of back , hips and legs. It was very gentle and very easy to follow, and appreciated the two people as models, so I could follow the one that would work for me. Thank you so very much for your help, I will tune in regularly. Namaste.

[@kennethvogt9379]

I have dearly missed yoga since a stroke paralyzed my right side three years ago. This routine was terrific! I didn't do it all perfectly. Who ever does an entire yoga routine perectly anyway? But I did pretty darn good. It looks like I have a new daily practice.

[@salal2007]

***THANK YOU***!!! I'm almost moved after I found this video and just did the seated routine... Many years ago I did therapeutic yoga in Vancouver,(I'm a Can. Citizen, but born in South America where I had to come back for family reasons) - I'm a Senior, over 70, with major depression and severely out of shape and with pains and impairments of all kinds, away from any resources other than internet - so I rely very much on videos and podcasts. I've found some good gentle exercises, but never a full modified yoga routine with familiar instructions - which brought me right back to my beloved Canada, hearing the accent, the gentleness and consideration of the instructor -- brought me back to the voice of my Iyengar teachers of years back, who wisely reminded people to work at our own pace and limitations. I made myself a promise to do this every day - and I think it's going to help me recover a bit and get on -- you're giving me hope. Thank you so much, bless you!!!

[@LEAPService]

Thank you so much for your comment! It is amazing to hear how our video is being used all over the world. We appreciate hearing your story, and hope that you are still finding gentle yoga to be a helpful tool. We have recently added a Tai Chi and Qi Gong video. Feel free to check it out here: kzbin.info/www/bejne/ppLCemiEdrSKas0

[@Sunflower-ej9xd]

This video is very nice and feel energized! ! Thank you!!

[@simonemerdanovic5683]

Love it❤learned some new poses❤ill try with my seniors yoga groups❤

[@tomdavison7169]

Perfect for a shared seated yoga group! Use it often!

[@hippywitchy1]

Thank you so much for sharing and uploading this information! I suffer so much from pain and stiffness. This gives me hope. Many blessings!

[@aarogyayogaraja2010]

Thanks man

[@tracycook2317]

Thank you for this video! I have auto immune diseases one of which is rheamatoid arthritis. So proud to have completed this video. Please keep them coming for people who are disabled.. Even thou I have pain everyday I know excercise is very important. I also follow a clean eating plan.🤗❤️

[@Reyne-fb7mj]

Really enjoyed this class. I like that you can either do the poses sitting or standing. They are also simple to follow. I'm a senior and my body just doesn't work as well as it did in my younger years. Doing these exercises help me to be strong and flexible. My back gets stiff so these poses help unstiff it. I also love the music. Very soothing. Thanks!

[@carolynk6]

Thank you. I look forward to being present, to following a practice appropriate for me. I started with the gentle chair yoga and now I am adding the chi gong.

[@callumnye2562]

Hello Carolyn, How are you doing?

[@lorenam.l.5788]

I have been attempting to improve my fitness levels over the last few years but feel like I’m not having much luck. Started with bursitis on my foot from taking up belly dancing , unfortunately gave that up after the second bout of foot bursitis . Then I’m slowly recovering from bursitis of the shoulder for months from over doing repetitive arm toning exercises. . Then I decided to increase my daily walks now I have knee pain probably from overuse. Thank you so much for motivating me to keep moving by sharing this video....perfect and relaxing!

[@aliciawilliams8966]

Love this! I have been doing this daily for a couple of weeks. It has helped greatly with my overall well being including mild anxiety issues. Thank you so much.

[@callumnye2562]

Hello Alicia, How are you doing?

[@happinessyogateacher]

Great 👍 idea to have the TWO versions side by side. Very helpful for me, an instructor, to get different perspectives and some new moves, like standing bicycle. Thank you! :-) 🙏

[@michelelindemulder313]

Love this Video!

[@jctyoga]

Excellent practice, thank you.

[@cindyharlan4507]

I agree with you Marie Stanley. I am going to do this daily as well.

[@elzbietabiesiada5078]

Great class!!!

[@michaelfruin6895]

My wife and I love your videos. We alternated between 4 different ones on a daily basis. We are elderly and find the stretching and strengthening help us sty more flexible as we both have back problems and arthritis, they are quite helpful. Thank you.

[@karenlarson6451]

Unable to go to my group workouts. Forgot how great this chair yoga was to start my day! Thank you.

[@angelatocher2828]

Really enjoy your sessions. Would love to see more.

[@delinaahoushekar950]

NAT class makes us watch this everyday... yay

[@varyakern3256]

wow same

[@kimmartin1439]

Thank you so much!!! I feel so much better! With my disability I didn't think I could do anything.

[@Marley2023]

I really appreciate this video. Thank you!

[@terryyeatman3513]

This is the best chair yoga routine I wake up with a achy back every morning and this routine eliminates all the pain for the day

[@mariannereynolds1958]

Wonderful, relaxing routine

[@lbonaly]

Loved this gentle yoga. Tried a couple other videos and this is what I was looking for

[@callumnye2562]

Hello Linda, How are you doing?