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How to Build a Chair Yoga Sequence (With Example Class)

Chair yoga brings the whole practice within reach of people who cannot easily get up and down from the floor, whether through age, injury, limited mobility or simply a long day at a desk. The chair becomes the mat: a stable base for seated poses and a support for standing ones. Sequencing chair yoga follows the same arc as any class, adapted to the seat. Here is how to build an accessible chair yoga sequence, with a full example.

The chair is the foundation

A sturdy, armless chair on a non-slip surface replaces the mat. Students sit tall with both feet flat, or stand and use the chair back for balance. Because you remove the challenge of getting to and from the floor, chair yoga is one of the most inclusive ways to teach, ideal for seniors, people recovering from injury, larger bodies, and mixed-ability groups. It pairs naturally with a beginner or restorative approach.

How to sequence a chair class

Keep the same five-phase arc: settle and breathe, warm the spine, work through seated and supported standing poses, then cool down and rest, all from or beside the chair. Alternate seated and standing blocks so the class flows without constant transitions, and offer a fully seated option for every standing pose.

Example: a 40-minute chair yoga sequence

Move at a gentle pace, holding each pose for three to five breaths. Use the chair back for support in every standing shape, and stay seated whenever that feels better.

1 Seated warm up approx. 10 min

Sit tall and wake the spine, then reach up and lengthen the sides of the body.

Illustration of Mountain (Chair Pose), part of this yoga sequence
Mountain
Chair Pose
4 breaths
Illustration of Cow (Chair Pose), part of this yoga sequence
Cow
Chair Pose
Inhale
Illustration of Cat (Chair Pose), part of this yoga sequence
Cat
Chair Pose
Exhale
Illustration of Upward Salute (Chair Pose), part of this yoga sequence
Upward Salute
Chair Pose
4 breaths
2 Seated mobility approx. 12 min

Gentle twists, side bends and folds, all from the seat.

Illustration of Seated Twist (Chair Pose), part of this yoga sequence
Seated Twist
Chair Pose
4 breaths per side
Illustration of Seated Side Bend (Chair Pose), part of this yoga sequence
Seated Side Bend
Chair Pose
4 breaths per side
Illustration of Forward Bend (Chair Pose), part of this yoga sequence
Forward Bend
Chair Pose
5 breaths
3 Supported standing approx. 12 min

Stand behind or beside the chair and hold the back for balance. Offer a seated version of each.

Illustration of Warrior 2 (Chair Pose), part of this yoga sequence
Warrior 2
Chair Pose
4 breaths per side
Illustration of Extended Side Angle (Chair Pose), part of this yoga sequence
Extended Side Angle
Chair Pose
4 breaths per side
Illustration of Triangle (Chair Pose), part of this yoga sequence
Triangle
Chair Pose
4 breaths per side
4 Seated cool down approx. 6 min

Return to the seat, draw one knee in, then rest with the eyes soft.

Illustration of One Knee to Chest (Chair Pose), part of this yoga sequence
One Knee to Chest
Chair Pose
4 breaths per side
Illustration of Mountain (Chair Pose), part of this yoga sequence
Mountain
Chair Pose
Rest

Do's and don'ts of chair yoga sequencing

Do

  • Use a stable, armless chair on a non-slip surface.
  • Offer a seated version of every standing pose.
  • Alternate seated and standing blocks to limit transitions.
  • Cue students to keep both feet flat and the spine tall.
  • Keep the pace gentle and the language clear.

Don't

  • Using a chair with wheels or an unstable base.
  • Assuming everyone can stand for the standing poses.
  • Sequencing constant up-and-down changes.
  • Rushing, or skipping the warm-up.
  • Forgetting a proper rest at the end.

Build your chair yoga class in minutes

The Flow Builder includes a full library of illustrated chair yoga poses. Arrange your class, add cues, and print a clear sequence sheet to teach from.

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Frequently asked questions

What is a chair yoga sequence?
A yoga class built around a stable chair, using it as a seat for seated poses and as support for standing ones. It makes yoga accessible to people who cannot easily practise on the floor.
Who is chair yoga for?
Seniors, people with limited mobility or balance, those recovering from injury, larger bodies, office workers, and anyone who prefers not to get up and down from the floor. It works well for mixed-ability groups.
How long should a chair yoga class be?
Thirty to forty-five minutes is comfortable for most groups. Keep the pace gentle, alternate seated and standing work, and finish with a seated rest.
Can you build a full class with only chair poses?
Yes. A good chair sequence covers the whole arc, warm-up, twists and side bends, supported standing poses, and a rest, entirely from or beside the chair. Our Flow Builder includes a dedicated chair yoga pose library.

Keep learning

How to Create a Yoga Sequence The complete guide: class arc, styles, and common mistakes. Sequencing for Beginners Safe, foundational classes that build confidence. Restorative Sequencing Fully supported shapes that calm the nervous system. Yoga Sequence PDF Turn any flow into a printable teaching sheet.