Chair Yoga For The Zodiac Year: November

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Like many people over the decades, my body has changed. Not weakened — just wiser. I found some of the practices I once did with ease needed to be adapted so that I could continue to practice safely, comfortably, and consistently. Instead of seeing this as a limitation, I saw it for what yoga has always taught me it is: an opportunity.

Chair yoga became that opportunity.

By adapting to yoga to the chair, the practice became more accessible — not just for me, but for everyone. A chair allows us to bring yoga into our homes, offices, community centers, classrooms, hospitals, and anywhere else life happens. You don’t need to get up and down from the floor. You don’t need fancy equipment. You don’t need to be “flexible.” You simply need a few minutes and a willingness to show up.

What Is Yoga?

Yoga is more than poses. Yoga is a practice of connection — connecting breath to movement, body to mind, and ultimately, yourself to the present moment.

The word “yoga” comes from the Sanskrit root yuj, meaning “to yoke or unite.” In practical terms, yoga helps us unite what often feels scattered: our thoughts, our energy, our intentions, and our physical bodies.

In chair yoga, this connection remains the same. Whether standing, seated or supported by a chair, yoga invites us to move with awareness, breathe with intention, and listen to our inner wisdom.

Yoga is not about how far you can stretch or how a pose looks. It is about how the practice makes you feel — and how it supports you in living your life with more ease, clarity, and resilience.

Choose a sturdy chair without arms, as it allows for great freedom of movement. However, if you only have a chair with arms available, you can absolutely use it in a pinch.

Make sure your chair does not roll, is placed on a flat, stable surface, and allows your feet to rest comfortably on the floor.

Place your feet flat on the floor, hip-width apart, with spine long and upright. Keep your head over the heart, and heart over the pelvis, shoulders relaxed. Think of sitting tall, not stiff. This alignment creates a strong yet comfortable foundation for your practice.

Safety Note: Move slowly and within a pain-free range of motion. Skip any pose that causes dizziness, sharp pain or discomfort. Use the chair for full support at all times.

Breathing

An important part of your yoga practice is breathing. Some people prefer to breathe in through the nose and out through the nose; others like to breathe in through the nose and out through the mouth. A good rule of thumb is to practice simple, mindful breaths that are comfortable for you, and to make your exhalations longer than your inhalations.

Timing And Frequency

The hardest thing about yoga is sitting still! If you are new to yoga and meditation, focus on breathing, not time. Start off with holding each pose for 4 breaths. Gradually start increasing the number of breaths you hold the pose, which will automatically increase your time during each session. I personally practice daily, but like anything worth doing, it needs to become a habit that works for you. The beauty of this practice is that you can do it anywhere and at any time. All you need is a good chair and your desire to take care of yourself.

Chair Yoga For November: Gratitude

Gratitude grows when we slow down long enough to notice our bodies still do for us. Chair yoga helps shift our focus from limitation to appreciation. This month, practice saying thank you — to our breath, our bodies, and ourselves.

Theme: Appreciation — November encourages reflection and gratitude.
Zodiac Sign: Scorpio — Scorpio brings death and transformation.
Chakra: Throat Chakra
Affirmation: “I am thankful for my body and breath.”
Energy Work: Ujjayi Breath — Breathe in through the nose, move the breath to the back of the throat and exhale (preferably through closed lips) making a sound. Also try ear tapping or ear massage.

November Chair Yoga Sequence

1. Seated Heart Lift. Sit tall and place hands on thighs. Inhale and gently lift the chest and chin. Exhale and soften the shoulder.
2. Seated Arm Stretch. Bring your arm across the chest. Support with opposite hand. Breathe and hold. Switch sides.
3. Seated Twist. Keep spine tall, and gently rotate to the right. Keep the left buttock on the chair. Return to center. I typically do 3 rotations to one side before going to the next, each time trying to turn a little bit more. Repeat on the other side.
4. Seated Forward Fold. Hinge at hips. Relax your head and neck. Let your arms fall where they may. Don’t force how low you need to go. Breathe into your lower back. After holding for a few breaths, slowly roll back up to seated.
5. Seated Neck Release. Sit tall, inhale, exhale as you gently drop the right ear to the right shoulder. For a deeper stretch, lift and extend the left arm. Repeat with the left ear.
6. Seated Gratitude. Think of something you are grateful for. It can be as simple as your first cup of coffee or the smile of a family member. Try to make a picture in your mind and notice how your body responds. Breathe and relax.

Reprinted with permission of the author from Chair Yoga For The Zodiac Year (2026©Anita Perry)

Anita Perry (Yoga Anita) is a yoga and meditation instructor, author, speaker, and podcaster who has helped people for nearly 50 years in the health and fitness world. She is the author of Yogaminute, Yoga Wisdom: Reflections of a Practicing Yogi, and her latest: Chair Yoga For The Zodiac Year. Visit www.yogaanita.com.

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