Free Downloadable Chair Yoga Lesson Plan: For Neck And Shoulders


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Short Plan

Opening Series Chair Yoga Lesson Plan

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a short version of the lesson plan. The short version is perfect for taking into class with you. It’s short and sweet.

Long Plan

Opening Series Chair Yoga Lesson Plan

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a long version of the lesson plan. The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.

Stream Plan

Opening Series Chair Yoga Lesson Plan (stream plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a video stream version of the lesson plan. You’ll be able to provide the streams to students as a URL, so they can practice from home.


Yoga For Neck And Shoulders Lesson Plan Overview


This is a short 30 minute opening series to help open and release the upper back, neck and shoulders.

It was created using the Yoga Genie Lesson Planner. It’s a gentle opening series which can be used as a warm up at the beginning of a yoga class.

It’s also a gentle practice for office workers, seniors, and beginning yoga students. It can also be used as a warm-up sequence before stronger poses (e.g. before doing Chair Sun Salutations).

There are several chair yoga poses in this free yoga lesson plan. I often add “chair yoga” to my traditional yoga classes – which has a mix of young, middle aged and old. Everyone loves chair yoga. Why? It took me a few years of teaching yoga classes to figure out why.

We sit way too much; sitting is terrible for us humans. We are not designed to sit for more than 15 minutes at a time. Why? Because the load put on the spine while sitting is 140kg. That’s a lot. And when you factor in the amount of time we spend sitting, it doesn’t take a rocket scientist to realise we have a health epidemic on our hands.

Adults of working age in England average about 9.5 hours per day of sitting time. Between the ages of 65 and 74, sedentary time in both men and women increases to 10 hours per day or more. By age 75+, people are sitting for 11 hours per day.

The answer to the “why does everyone loves chair yoga” question is because we all subconsciously realise we are spending over 9 hours a day sitting. And the thought of turning a chair into something positive that helps keep our bodies and minds fit is a gratifying one.

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