≤30 min. Chair Yoga offers a gentle sequence for all levels including beginners, seniors or those with limited mobility. This 22 minute practice invites you to lengthen the spine through backbends, forward bends, side stretches, and twists to refine your alignment and increase your and energy. Grab a chair -- if you have an unpadded chair, and one without arms, you will find that it enables a solid foundation for the pelvis. This sequence includes a slow variation on sun salutation, cat/cow, virabhadrasana 2 (warrior 2) and parsvakonasana (side angle stretch), sucirandrasana, and other poses that you may be familiar with if you have practiced yoga before.