Class Title: Chair Yoga — Steady & Centered

Instructor: Doraine

Style: Chair Yoga / Gentle Mobility

Level: All levels (Beginner-friendly)

Props: A sturdy chair without armrests; optional blanket under feet

Length: 45 minutes

Class Description

A calming, accessible chair-based practice inspired by Wendell Berry’s poem on meeting the “real work.” We’ll settle the nervous system with breath and light tapping, then build gentle mobility and strength—finishing with balance practice, supported stretches, and a guided relaxation. Perfect for days when you need steadiness, curiosity, and a quiet reset.

You’ll Explore

• Breath awareness with soft-gaze/eyes-closed settling to anchor attention

• Light tapping sequence (cheekbones, lip, chin, collarbone/sternum) to downshift stress

• Neck decompression (chin-to-chest, gentle traction, side rotations) and shoulder circles

• Scapular glides, hugs-and-openers, wrist/forearm mobility, “glasses” play, and swim strokes

• Seated hip work: knee lifts, hamstring folds, ankle circles, “rainbow” hips, knee circles

• Core and posture: sit-to-stand progressions using arm leverage and stacked joints

• Standing balance at the chair: single-leg holds, tap-front/side/back patterns, calf raises

• Supported hinging at the chair, wide-stance squats with breath cues, and a full-body guided relaxation (joy practice and body scan)