Chair Yoga: Twist Practice

About This Class

This approachable chair yoga class with Mike Nader is built around a progressive twisting sequence that uses the chair both as a seat and as a prop for standing and balancing poses. The practice opens with tall-spine breath work and dynamic arm raises to warm the upper back, then moves into seated oblique twists with bent elbows hovering over opposite knees to engage the core. From there, students rise for a chair-assisted chair pose (Utkatasana), dynamic Warrior One on each side, a wide-legged standing forward fold, and Warrior Three-inspired hip extensions to create traction in the lower back. The class then transitions into a deep twisting triangle and twisting half moon sequence using the chair seat and backrest for leverage, before returning to the seat for Navasana (boat pose), figure-four hip openers, seated cross-legged twists, a supported backbend lift, and a closing knee-hug. Throughout, the instructor emphasizes spinal lengthening on the inhale, core engagement on the exhale, soft knees, and a relaxed neck, making the practice highly adaptable for those who need joint-friendly movement.