Chair Yoga for Wellness

About This Class

This 24-minute chair yoga class with Mike Nader uses a standard chair as the central prop to make a full-body yoga practice accessible to all levels. The session opens with seated breathwork and a dynamic chair lift (table pose) to warm up the arms and lower back, then moves into standing work including Warrior One, Warrior Two, Half Moon, and Dancer's Pose — all supported by the chair for balance and confidence. Upper body strength is addressed through a chair-supported side plank, and spinal health is targeted through a flowing Upward Facing Dog / Downward Facing Dog sequence using the chair seat. Floor work includes locust pose variations for lower back stability and low lunge with arms overhead to open the chest and hips. The class closes seated with a seated spinal extension, figure-four twists to release the sacrum and spine, and a gentle forward fold to decompress. Throughout, Mike emphasizes breath awareness, core engagement, and proper alignment, making this ideal for those seeking a full-body mobility and gentle strengthening practice — especially anyone managing desk posture, tight hips, or general stiffness.