Chair Yoga for Arthritis: 13 Minutes of Gentle Joint Movements, Toes to Head

When joints are stiff or sore, getting down onto a yoga mat can be the hardest part. This 13-minute practice with Ishwarya removes that barrier: everything is done seated on a chair, or even sitting on your bed. It's designed for people managing arthritis or recovering from joint problems, and it moves gently through every major joint, working from the toes all the way up to the head. Ishwarya's advice before you begin: check with your doctor or therapist that this kind of movement suits you, and slow down or skip anything that doesn't feel comfortable.

What the practice includes

1. Toes and ankles

With the legs stretched out and the heels on the floor (or on a low stool), curl the toes and then spread them wide, slowly, with your full attention on the small joints of the feet. Then place the feet flat and alternate lifting the toes and lifting the heels. Finally, roll the feet onto their outer edges and then their inner edges, moving the ankles through their range.

2. Knees

Hug one knee towards the chest, then lower it, alternating sides several times. If you can't bend the knee fully, rest the heel on a stool or the edge of the chair or bed for support.

3. Seated hip stretch

Place one ankle on the opposite thigh, just above the knee, rest the forearms on the legs and press gently, as if taking the thigh towards the floor. You should feel it in the outer hip, not the knee. Ishwarya is clear: if this position isn't accessible, or if you've had knee surgery, skip it.

4. Seated hip circles

With the feet wide and the spine long, imagine a pencil on top of your head and draw big circles with the upper body, moving from the hips and lower back without slumping. Four circles in each direction.

5. Seated spinal twists

Place the opposite hand on the outside of the knee and use the backrest of the chair (or the headboard of the bed) to turn gently and look over your shoulder. Stay and breathe, then change sides.

6. Seated side bends

With the feet a little wide, rest one forearm on the thigh and reach the other arm over the ear, keeping the opposite hip and heel grounded to feel the stretch along the waist.

7. Shoulders and neck

Roll the shoulders forward, up to the ears, back and down, four times in each direction. Then, keeping the shoulders relaxed and down, tilt the head ear towards shoulder on each side, and finish with slow chin-up and chin-down movements.

Why gentle, regular movement?

Stiff joints often feel worst after periods of stillness, which is why Ishwarya suggests practising daily, especially in the mornings when stiffness tends to be greatest. Moving each joint slowly through a comfortable range, with your attention on the movement, is a simple way to start the day. Because it's seated, the practice also suits older adults and anyone who finds standing or floor work difficult. For more background, read yoga for arthritis and joint pain and yoga for knee pain.

To build on this, try our gentle 15-minute chair yoga for seniors, the full chair yoga sequence or hand and wrist exercises for seniors, also with Ishwarya.

Who it's for

• People managing arthritis or general joint stiffness
• Seniors and anyone who finds getting onto a mat difficult
• People recovering from injury, with their doctor's or therapist's go-ahead
• Anyone who wants a gentle morning routine to loosen up

Safety notes

This practice doesn't replace medical treatment or physiotherapy. Move slowly and within a pain-free range. Mild stretching sensations are fine, but sharp or increasing pain is a signal to stop. During a flare-up, when joints are hot, swollen or very painful, rest or keep movements very small, and follow your doctor's advice. Skip the ankle-over-knee hip stretch if you've had knee or hip replacement surgery unless your surgeon or physiotherapist has cleared it. If you have neck problems or feel dizzy, keep the neck movements small or leave them out.