Hi Everybody
Whilst most people make the most of their maternity leave of not being at work, I had some crazy idea to do the opposite. So with a 5 month old at the time I started my Baby Massage & Baby Yoga training.
I have been qualified since July 2019 and currently have a couple of classes running.
I am hoping to build on my knowledge and further expand my business in Prenatal, Postnatal, Toddler and Child Yoga.
Please feel free to ask any questions!
Thanks! X
Movement doesn’t have to mean exercise classes, gym memberships or pushing yourself beyond your limits. At Stretching Stars, we believe movement should feel gentle, supportive and accessible, and that’s exactly what Move More March is all about.
This March, we’re encouraging you to notice the movement already in your day and gently build on it.
What Counts as Movement?
Movement is any time you change position, stretch, or use your muscles. And it all counts!
Standing up, reaching for a cupboard, walking to the kettle, rolling your shoulders… these moments matter.
You don’t need special equipment or lots of time. You simply need to move in a way that feels safe and comfortable for your body.
Why Small Movements Matter
Little and often is powerful. Gentle movement:
– Helps keep joints mobile
– Improves circulation
– Supports balance and confidence
– Reduces stiffness
– Boosts mood and energy
When movement feels manageable, we’re far more likely to keep doing it.
10 Simple Ways to Move More at Home
1. Stretch while the kettle boils
2. Roll your shoulders during TV adverts
3. March your feet while seated
4. Stand up and sit down a few extra times
5. Reach your arms overhead after resting
6. Walk around the house during phone calls
7. Gently twist your spine while seated
8. Circle your ankles before bed
9. Balance behind a chair while brushing teeth
10. Take a short walk outside when you can
A Gentle Chair Movement to Try
– Sit comfortably with feet flat on the floor.
– Inhale, lift your arms gently
– Exhale, lower them slowly
– Repeat 3–5 times, moving with your breath.
A Kind Reminder
Move More March isn’t about doing more, it’s about moving with kindness. Every movement counts.
When people first come along to a Stretching Stars class, one of the first questions they ask is:
“What type of yoga do you actually do?”
Our chair yoga sessions aren’t just one style.
The sessions are a gentle mix of traditional yoga approaches, carefully adapted so they’re comfortable, safe, and enjoyable, especially for our wonderful community (everyone is welcome!).
In our classes across Atherstone, Sheepy Magna, and Market Bosworth, you’ll experience a calming blend of:
✨ Hatha Yoga
✨ Yin Yoga
✨ Gentle Yoga
✨ Yoga Nidra
Here’s what that means for you in class.
🧘♀️ Hatha Yoga – Gentle Movement to Wake Up the Body
Hatha yoga is the heart of our sessions.
In chair yoga, it becomes slow, supported movement that helps with:
• Stiff shoulders and hips
• Balance and coordination
• Posture and breathing
You might lift your arms with your breath, gently twist in your chair, or strengthen your legs while holding the seat for support.
It’s never rushed. You move at your pace.
Many of our lovely community tell us this part helps them feel more confident getting up, walking, and moving through daily life.
🌙 Yin Yoga – A Chance to Soften
Yin yoga invites us to slow down.
Instead of moving quickly, we stay in a stretch a little longer so the body can release tension safely.
In a chair, this might mean:
• Resting forward onto cushions
• Holding a gentle shoulder stretch
• Breathing quietly while muscles soften
It’s perfect if you carry tension in your back, neck, or hips, or if you simply want a calm pause in your week.
🌼 Gentle Yoga – Kindness for Every Body
Gentle yoga is exactly what it sounds like.
No pressure. No pushing. Just supportive movement.
This style is ideal if you:
• Haven’t exercised for a while
• Live with arthritis or joint pain
• Feel nervous about starting yoga
Some people stay seated the whole class. Others stand briefly with the chair nearby.
Every option is welcome. Every body is different.
And that’s okay.
😌 Yoga Nidra – Deep Relaxation to Finish
Every Stretching Stars class ends with a peaceful guided relaxation.
You sit comfortably, close your eyes, and listen to a calming voice guiding you into stillness.
This is Yoga Nidra, and people often say it’s their favourite part.
It can help with:
• Sleep
• Anxiety
• Busy minds
• General wellbeing
You leave class lighter, calmer, and smiling.
⭐ Why This Blend Works So Well
By combining Hatha, Yin, Gentle Yoga and Yoga Nidra, our chair classes give you:
✔ Movement without strain
✔ Stretching without fear
✔ Relaxation without lying on the floor
It’s yoga that meets you where you are, whether you’re 55, 75, or simply looking for a kinder way to move.
💛 Join a Stretching Stars Class
Classes are friendly, welcoming, and mainly attended by over-50s — but everyone is welcome.
If you’ve been wondering whether chair yoga is something you can try, (especially if it’s been years since you exercised) the answer is a warm and simple yes.
At Stretching Stars, most of the people who walk into our classes in Atherstone, Sheepy, and Market Bosworth tell us the same thing:
“I’m not flexible.”
“I’ve never done yoga before.”
“I’m worried I won’t keep up.”
“I used to do Yoga, but couldn’t possibly get down onto the mat now.”
And every single one of them is exactly who chair yoga is for.
Why Chair Yoga Is Perfect for Beginners?
1. You Start Where You Are
Chair yoga isn’t about pushing yourself into tricky poses. It’s about gentle movement, breathing, and listening to your body.
We begin with simple seated stretches:
– Easy shoulder rolls
– Neck and back stretches
– Gentle twists
– Calm breathing
No experience needed. No pressure. Just small steps.
2. It’s Kind on Joints and Muscles
Many of our Stretching Stars community are older adults who want to stay active without strain.
Because the chair supports you:
– Less pressure on knees and hips
– No worry about balance
– Movements can be adapted
You build strength and flexibility safely.
3. It Builds Confidence
When you feel supported, you relax. When you relax, your body moves more easily.
Beginners often tell us after just a few classes they notice:
– Less stiffness
– Better sleep
– Easier walking
– A brighter mood
Chair yoga helps you trust your body again.
4. It Includes Mindfulness Too
Every Stretching Stars session finishes with a short relaxation or meditation.
It’s a quiet moment to breathe, reset, and leave feeling lighter. Which is something many adults really need in busy lives.
5. You Can Practise at Home
We share short routines on our social media so you can stretch between classes.
Just a sturdy chair and 5 minutes can make a difference.
Whether you come to class in Atherstone, Sheepy, or Market Bosworth, or try a short routine at home, you’re still part of the Stretching Stars community.
So… Is Chair Yoga for Beginners?
Absolutely. But not limited too
Chair yoga is one of the safest, friendliest ways to begin moving again. You don’t need to be flexible, fit, or confident — just willing to try.
If you’ve been thinking about starting something gentle, this might be the perfect first step.
When people hear the word yoga, they often picture a bendy person on a mat, twisting into shapes that look beautiful… and maybe just a little bit impossible.
But here’s the lovely truth:
Yoga isn’t about how flexible you are, or whether you can get down to the floor.
Yoga is about how you feel in your body — calmer, stronger, looser, and more at ease.
That’s where chair yoga comes in.
Let’s explore the difference between chair yoga and regular mat yoga – and why chair yoga might be exactly what your body has been waiting for.
🌿 What Is Regular (Mat) Yoga?
Traditional yoga is usually practised on a mat on the floor. It often includes:
• Standing balance poses
• Movements that involve getting up and down from the floor
• Weight-bearing through wrists and knees
• Deeper stretches that require flexibility
• Strong transitions between poses
For many people, mat yoga feels energising, strengthening and grounding. It can be wonderful, if your body feels comfortable kneeling, balancing, and moving to and from the floor.
But for others, it can feel intimidating or simply not accessible.
💺 What Is Chair Yoga?
Chair yoga keeps all the goodness of yoga, but uses a chair for support.
You might be surprised to learn that chair yoga still includes:
• Gentle stretches
• Strength-building movements
• Balance work (with support)
• Breathing exercises
• Relaxation and mindfulness
The chair isn’t there because it’s “easier”, it’s there because it’s supportive.
It allows you to focus on moving well, rather than worrying about getting down to the floor or losing your balance.
✨ Key Differences at a Glance
🌼 Why Chair Yoga Is So Powerful
Chair yoga isn’t a “lesser” version of yoga. In many ways, it allows people to get more from their practice.
When you feel safe and supported, you can:
✔ Move with confidence
✔ Improve flexibility gently
✔ Build strength without strain
✔ Reduce stiffness in hips, back and shoulders
✔ Support balance without fear of falling
✔ Leave feeling calm, not exhausted
It meets you exactly where you are, on that day, in that body.
💛 Who Is Chair Yoga Perfect For?
Chair yoga is ideal if you:
• Feel stiff or tight
• Have reduced mobility
• Live with joint pain or arthritis
• Feel unsure about getting down to the floor
• Are returning to movement after a break
• Simply want a gentler, more supported way to exercise
And the best part? You still get the breath, the stretch, the strength, and the relaxation that make yoga so special.
🌟 The Stretching Stars Way
At Stretching Stars, chair yoga is never about what you can’t do.
It’s about discovering what your body can do, safely, gently, and with a smile.
Because yoga should leave you feeling encouraged, not discouraged.
When people hear the word “yoga,” they often picture twisting poses on a mat or balancing on one leg. But yoga doesn’t have to look like that to be powerful. In fact, some of the most effective movement happens while sitting down.
Chair yoga is one of the most accessible, supportive and confidence-boosting ways to move your body – especially if getting down to the floor feels uncomfortable, or if balance and mobility aren’t what they used to be.
At Stretching Stars, we see every week how these simple, seated movements can make a big difference to how people feel in their bodies.
1. It Keeps Joints Moving – Gently
As we get older, joints can become stiff and achy, especially if we spend a lot of time sitting. Chair yoga encourages slow, controlled movements that take the joints through a comfortable range of motion.
Gentle shoulder rolls, ankle circles and seated twists help to “oil the hinges,” easing stiffness without strain. Many people notice they feel looser and more comfortable doing everyday things like reaching into cupboards or turning to look behind them.
2. It Builds Strength Without Strain
You don’t need heavy weights to build strength. Simply lifting and holding your arms, pressing your feet into the floor, or rising slightly out of the chair can wake up muscles that have been a bit too quiet.
Stronger muscles support the joints, improve posture and make daily tasks like; getting up from a chair or climbing stairs, feel more manageable.
3. It Improves Balance and Confidence
Even though you’re seated, chair yoga helps train the muscles and reactions that keep you steady. Shifting weight from side to side, lifting one foot at a time, and engaging the core all support better balance when standing and walking.
Perhaps even more importantly, it helps rebuild confidence in movement. When people realise, “Oh, I can do this,” it changes how they feel about being active.
4. It Supports Circulation and Energy
Long periods of sitting can leave us feeling sluggish. Gentle movement helps encourage blood flow, which can reduce swelling in the lower legs and leave you feeling more awake and refreshed.
Many people say they arrive at class feeling stiff and tired, and leave feeling lighter, warmer and more energised.
5. It Calms the Mind as Well as the Body
Chair yoga isn’t just physical. Slow breathing, mindful movement and a few moments of relaxation give the nervous system a chance to settle.
That sense of calm often lasts long after the class finishes, helping with sleep, reducing stress and bringing a little more ease to the day.
Movement That Meets You Where You Are
One of the loveliest things about chair yoga is that it meets you exactly where you are. There’s no pressure to keep up, no need to get down on the floor, and no expectation of being flexible.
It’s simply about moving in a way that feels kind, safe and supportive, whilst enjoying a bit of shared laughter along the way.
Because sometimes, the smallest movements make the biggest difference.
When people hear the word yoga, many picture floor-based poses, flexibility they don’t have, or movements that feel out of reach. At Stretching Stars, we believe yoga should feel welcoming, achievable and supportive — and that’s exactly where Chair Yoga comes in.
Chair Yoga is a gentle, adaptable practice designed to meet you where you are, helping you move, breathe and feel better in your body — without the need to get down onto the floor.
Chair Yoga Is for You If…
✨ You Want to Move Gently and Safely
Chair Yoga offers the benefits of movement without strain. Every session focuses on slow, mindful movements that support joint health, circulation and muscle strength, all while feeling safe and supported.
✨ You Have Limited Mobility or Balance Concerns
Using a chair provides stability and reassurance. Movements can be adapted, and there’s no pressure to push beyond your comfort zone. It’s ideal if standing for long periods feels difficult or if balance is a worry.
✨ You’re Recovering from Injury or Surgery
Chair Yoga can be a wonderful way to reintroduce gentle movement as part of recovery. Sessions are mindful, controlled and focused on building confidence in your body again.
✨ You Experience Stiffness, Aches or Ongoing Pain
If you live with stiffness in your back, hips, shoulders or joints, Chair Yoga helps encourage mobility while being kind to your body. Many participants find it helps reduce tension and increase ease of movement over time.
✨ You’re New to Yoga (or Returning After a Break)
Chair Yoga is a brilliant introduction to yoga. There’s no need for prior experience, flexibility or fitness. Everything is explained clearly, and you’re encouraged to move at your own pace.
✨ You Want to Support Your Mental Wellbeing
Sessions don’t just focus on the body. Gentle breathing, moments of stillness and relaxation help calm the mind, reduce stress and create space to pause — something we all benefit from.
Chair Yoga Is Not About “Doing It Perfectly”
At Stretching Stars, Chair Yoga isn’t about achieving poses or keeping up with others. It’s about:
Moving in a way that feels right for you Listening to your body Feeling supported, not judged Enjoying a sense of calm and connection
Whether you move a little or a lot, every movement counts.
A Practice That Grows With You
Chair Yoga sessions can support you through different stages of life — from maintaining independence and confidence, to simply enjoying gentle movement in a friendly, welcoming space.
If you’ve ever thought yoga “wasn’t for you”, Chair Yoga may be exactly what you’ve been looking for.
💛 Stretching Stars Chair Yoga is about moving with kindness, breathing with ease and feeling more comfortable in your body — just as you are. 💛
Seated Shoulder Roll & Breath
This simple movement helps release tension in the shoulders and upper back while encouraging calm, steady breathing.
How to practise:
– Sit comfortably on your chair with both feet flat on the floor.
– Rest your hands softly on your thighs.
– As you inhale, gently lift your shoulders up towards your ears.
– As you exhale, slowly roll the shoulders back and down.
– Repeat 5–8 times, moving slowly and smoothly.
– If it feels comfortable, close your eyes and focus on your breath as you move.
Tip:
There’s no need to force the movement. Keep it small and comfortable — the aim is ease, not effort.
Chair yoga is a beautifully accessible way to enjoy the benefits of yoga, without needing to get down onto the floor or move in ways that don’t feel right for your body. At Stretching Stars, chair yoga is all about gentle movement, mindful breathing and feeling supported — physically and emotionally — every step of the way.
Whether you’re new to movement, returning after a break, or simply looking for a kinder way to stay active, chair yoga meets you exactly where you are.
What Is Chair Yoga?
Chair yoga adapts traditional yoga poses so they can be done seated on a chair or using the chair for support. The chair becomes a steady base, helping with balance, confidence and comfort.
Movements are slow, controlled and purposeful, making them suitable for a wide range of abilities. There’s no pressure to push or perform — everything is offered as an invitation, not a demand.
How Chair Yoga Supports Your Body
Chair yoga works by gently encouraging movement in a safe and supported way.
Each session typically includes:
– Gentle stretches to ease stiffness in the neck, shoulders, back and hips
– Small, controlled movements to support joint mobility
– Light strengthening using your own body weight
– Balance awareness, always with the chair close by
Because the movements are low-impact, they’re kinder on joints while still helping to maintain strength, flexibility and circulation. Over time, these small movements can make everyday tasks feel easier and more comfortable.
The Role of Breath and Awareness
Breathing plays a key role in chair yoga. Simple, guided breathing helps to:
– Calm the nervous system
– Reduce feelings of stress or tension
– Encourage focus and presence
By linking breath with movement, chair yoga helps you tune into your body — noticing how you feel, what you need and when it’s time to rest.
Gentle Meditation Within Each Session
Alongside movement, Stretching Stars chair yoga sessions often include a short, guided meditation or moment of stillness.
This may be:
– A few quiet minutes focusing on the breath
– A body awareness scan to encourage relaxation
– A calming visualisation to help the mind settle
These moments are simple and optional, offering time to pause, rest and reset. Meditation in chair yoga isn’t about “clearing your mind” — it’s about creating space to breathe, notice and feel supported, just as you are.
Many participants find this quiet time just as valuable as the movement itself.
Moving at Your Own Pace
One of the most important ways chair yoga works is by giving you choice.
You’re encouraged to:
– Move slowly
– Take breaks whenever needed
– Skip anything that doesn’t feel right
– Adapt movements to suit your body
There’s no “keeping up” and no comparison. Every body is different, and every session honours that.
More Than Just Physical Movement
While chair yoga gently supports the body, it also offers emotional and mental benefits.
Many people find that regular practice:
– Boosts confidence in movement
– Improves mood
– Encourages relaxation
– Creates a sense of routine and self-care
At Stretching Stars, chair yoga is also about connection — feeling welcomed, supported and part of a caring community.
A Gentle Way to Keep Moving
Chair yoga works because it focuses on what you can do, not what you can’t. It offers a kind, inclusive way to keep moving, breathe deeply and reconnect with your body — all from the comfort of a chair.
Wherever you’re starting from, chair yoga invites you to move gently, listen to your body and enjoy the moment.
As we get older, it becomes even more important to keep our bodies moving — not with intense workouts or complicated routines, but with gentle, regular movement that supports strength, balance and comfort.
At Stretching Stars, we believe movement should feel safe, enjoyable and achievable for every body. You don’t need equipment, special clothing or long exercise sessions. Small, consistent movements throughout the day can improve mobility, ease aches, lift your mood and help you stay independent for longer.
Here are some easy and accessible ways to add more movement into your daily routine:
⭐ 1. Turn Everyday Tasks Into Gentle Exercise
Many daily actions can double as simple strengthening or stretching moments.
Try:
– Rolling your shoulders while waiting for the kettle
– Lightly stretching your arms overhead before you sit down
– Taking a slow, steady breath each time you stand up from a chair
– Doing gentle ankle circles while watching TV
These tiny movements keep the joints mobile and help maintain balance.
⭐ 2. Take Short, Comfortable Walks
Walking is one of the best forms of exercise for older adults — and it doesn’t have to be long or fast.
Try:
– A 5-minute walk in your garden or down the street
– Using handrails or walking aids if they help you feel steady
– Breaking movement into several small walks throughout the day
Every step supports circulation, joint health and heart health.
⭐ 3. Add Movement Into Sitting Time
If you spend a lot of time seated, small seated movements can make a big difference.
Try:
– Gently turning your torso side to side to release the spine
– Lifting and lowering your heels to warm the lower legs
– Softly lifting your knees one at a time Practising slow, calming breaths to ease tension
Chair-based movement is safe, effective and kind on the joints — and it’s exactly what we teach in our Stretching Stars Chair Yoga sessions.
⭐ 4. Use Household Items to Support Movement
You can use what you already have at home:
– A sturdy chair for balance support
– A kitchen counter for gentle standing stretches
– A rolled towel for neck and back support
– A wall for safe standing exercises
These everyday items help you move confidently and safely.
⭐ 5. Listen to Your Body and Move at Your Own Pace
One of the greatest strengths of ageing is the wisdom to listen to what your body needs.
Move slowly, avoid anything that feels uncomfortable, and give yourself permission to rest when you need it. Gentle, consistent movement always wins over pushing too hard.
⭐ Final Thought
Movement at every stage of life should feel comforting, not demanding. With a few simple habits, you can keep your body mobile, your mind positive and your day filled with moments of calm activity.
At Stretching Stars, we’re passionate about making movement accessible, enjoyable and confidence-building for EVERYONE. Every small step, every stretch and every breath helps you stay strong, steady and supported.
At Stretching Stars, we believe movement should feel welcoming, achievable, and deeply nurturing. Chair yoga embodies all of that. It’s simple, adaptable, and wonderfully supportive—proving that you don’t need to get down on the floor or push your body beyond its comfort zone to experience the magic of yoga.
Whether you’re managing limited mobility, easing into movement after time away, or simply looking for a calmer way to reconnect with your body, chair yoga offers a gentle doorway back to yourself.
1. Chair yoga makes movement accessible for every body
One of the most beautiful things about chair yoga is how inclusive it is. You don’t need previous yoga experience, flexible hamstrings, or even full standing balance. With the chair as your anchor, you can explore postures safely and confidently, giving your body a chance to stretch, strengthen, and breathe.
It’s perfect for:
Older adults People recovering from injury
Anyone who feels nervous about traditional yoga
Those wanting movement that’s gentle but effective
Chair yoga removes barriers, so you can simply focus on feeling good.
2. Builds strength—especially where you need it most
The movements may be subtle, but they are powerful. Chair yoga helps strengthen your core, legs, back, and shoulders, improving stability and posture in everyday life. Stronger muscles support your joints, ease tension, and make daily activities feel more manageable.
Even 10 minutes a day of seated practice can create noticeable changes over time.
3. Releases deep-seated tension
We hold so much tension in our neck, shoulders, hips, and lower back—often without realising it until discomfort appears. Chair yoga offers gentle, guided stretches that melt stiffness and encourage your body to relax.
Slow movements, paired with mindful breathing, help release the kind of tightness that builds up from sitting too long, stress, repetitive movements, or simply life happening.
4. Boosts mood and reduces stress
Chair yoga is as much about the mind as the body. The slower pace allows you to breathe deeply, ground yourself, and reconnect with your inner calm. Many people find that even after a short session, they feel lighter, steadier, and more at ease.
A regular practice can help:
Reduce anxiety
Soothe stress
Improve mood
Encourage a sense of wellbeing
It’s a gentle reset for your nervous system.
5. Improves balance and confidence
Many chair yoga practices include small standing movements with the chair for support. This helps build balance and stability in a controlled, safe way.
Improved balance means:
Reduced risk of falls
More confidence in daily movements
Better posture and joint health
Over time, you may even find yourself standing taller—literally and emotionally.
6. Encourages mindful, joyful movement
Above all, chair yoga offers space to tune in, breathe, and move with intention. There’s no pressure to achieve perfect shapes. No competition. No expectations.
Just you, your breath, and simple movements that nourish you from the inside out.
At Stretching Stars, we love seeing the way chair yoga helps people reconnect with their bodies, build confidence, and rediscover the joy of gentle movement. It’s a practice that meets you exactly where you are—and guides you somewhere better.
Find calm, comfort and ease — right from your chair.
At Stretching Stars, we believe that movement should feel gentle, welcoming and achievable for everyone. Whether you spend a lot of time sitting, are returning to movement slowly, or simply want a moment of calm in your day, chair yoga can offer a beautiful way to release tension without needing to get down onto the floor.
This simple technique is one of our favourites because it can be done anywhere — at home, at work, or even while taking a quiet moment for yourself. It’s designed to melt away stress in the shoulders, neck and upper back, where many of us hold tension without realising.
✨ The Seated Shoulder Melt
A calming, tension-relieving chair yoga technique
🌿 Step 1 — Settle In
Sit tall in your chair with both feet planted on the floor.
Let your shoulders soften and rest your hands gently on your thighs.
Take a slow breath in through your nose… and sigh it out through your mouth.
🌿 Step 2 — Shoulder Circles
Gently lift your shoulders up towards your ears, then roll them back and down.
Make slow circles, moving with your breath.
Repeat 5–8 times.
Try to let each exhale soften your shoulders a little more.
🌿 Step 3 — Neck Release
Tilt your right ear towards your right shoulder and breathe deeply.
Keep the opposite shoulder relaxed and heavy.
Stay for 3–5 slow breaths.
Repeat on the other side.
🌿 Step 4 — Heart-Opening Stretch
Interlace your fingers behind you (or hold the sides of your chair if that’s more comfortable).
Gently squeeze your shoulder blades together, lifting your chest softly.
Imagine creating space across your collarbones.
Hold for 3 breaths, then release.
🌿 Step 5 — Let It Go
Take both hands to your heart and close your eyes.
Inhale deeply… exhale slowly.
Notice how your upper body feels lighter, warmer and more open.
💛 Why This Technique Works
This simple sequence:
Reduces stiffness in the neck and shoulders Helps relax the upper back Encourages deeper, calmer breathing Improves posture and circulation Offers a gentle moment of mindfulness in your day
Even just a few minutes can leave you feeling more centred, less tense and more at ease.
Chair yoga is a wonderful reminder that you don’t need a mat, special equipment or long sessions to take care of your body. Small movements, done with intention, can create powerful shifts in how you feel — physically and emotionally.
Whenever tension builds, come back to this technique and give yourself the space to unwind. You deserve it.
