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    Chair Yoga Builder

    Pick a goal. Get a printable 6-pose sequence you can do in a sturdy chair. About 10-15 minutes total.

    Pick a goal

    Wake up gentle

    6 poses

    1. Neck rolls

    3 each way

    Drop right ear toward right shoulder, slow circle forward, then the other direction. Stop at any pinch.

    2. Ankle rolls

    5 each way per ankle

    Lift one foot a few inches. Slow ankle circles each direction. Repeat other side.

    3. Seated cat-cow

    5 cycles

    Hands on knees. Inhale arch back gently (cow). Exhale round forward (cat).

    4. Shoulder rolls

    5 each way

    Roll both shoulders backward in big slow circles. Reverse direction.

    5. Seated mountain breath

    5 breaths

    Sit tall with feet flat. Inhale arms up, exhale arms down. Repeat.

    6. Seated twist

    5 breaths each side

    Sit tall. Hand on opposite knee. Slowly twist toward the back of the chair. Switch sides.

    Setup that helps: Use a sturdy chair with no wheels. Feet flat (or on a yoga block or thick book if they do not reach). Loose comfortable clothes. Water nearby. Stop any movement that pinches or sharpens pain. Modify always.

    Free in-person classes: SilverSneakers (most Medicare Advantage plans include this), Renew Active (UnitedHealthcare AARP), local senior center or library. YouTube channels: Yoga With Adriene chair routine, Senior Shape, Silver Yogis.