Chair Yoga for Study Hall

A six-pose yoga sequence adapted to be done seated in a chair, designed to carry the cool-down into study time. It works on spine, hip, and shoulder mobility along with mindful breathing.

How to play

1. Each student takes a chair without wheels and sits at the front edge, feet hip-width apart and spine tall (0.5 min).
2. Seated cat-cow: hands on knees, round and arch the back with the breath, eight times (1 min).
3. Seated twist: rotate the trunk holding the chair back, 30 seconds per side (1 min).
4. Seated pigeon: ankle over the opposite knee, then hinge forward with a flat back, 30 seconds per side (1 min).
5. Side bend with one arm overhead, then a chest opener with hands clasped behind the chair back, 30 seconds each (1.5 min).
6. Forward fold, letting the trunk rest on the thighs, then finish with one minute of slow breathing with eyes closed (2 min).

Rules

• Use sturdy chairs without wheels and don't tip them.
• Twist from the trunk without yanking on the chair back.
• Hold each pose without pain, breathing through the nose.
• Come up slowly from the forward fold to avoid lightheadedness.

Variations

Adaptations

• Limited mobility or wheelchair users: do the routine in their own chair, skipping pigeon if needed.
• Visual impairment: the teacher describes each pose using the chair and body as reference points.
• Tight hips: in pigeon, rest the ankle on the shin instead of the knee.

Learning goals

• Perform a seated mobility and stretching sequence.
• Carry active-break habits into study time.
• Coordinate spinal movement with breathing.

Equipment for a class of 25

• chairs: 25

Teacher tip

Great for rainy days or when class ends in a classroom. Keep reminding students to sit tall at the start of each pose, since many slump in the chair.

More activities like this

More cool-downs for High School