Full mobility is something we often take for granted when we have it. If, however, you are experiencing limited lower body mobility, it does not mean that yoga is out of the question for you.

Yoga can improve the range of movement in the rest of the body and reduce pain and stiffness in other areas caused by limited mobility. These poses can be done while sitting in a chair.

You can use thick books or yoga blocks to get your hips and legs parallel to the floor.

1. Cat and Cow

It can be performed seated or on hands and knees. This pose warms the shoulders and spine while giving the back a nice motion.

Sit straight on the chair and place your hands on your legs. As you inhale, begin to move your chest forward. Arc the lower back. Bring the shoulder blades together. Lift the chin slightly. Be sure that the shoulders do not lift toward the ears.

Exhale and begin to round your upper back. Separate the shoulders from one another and lower your gaze toward the lap. Continue for 3-4 rounds.

1. Side Stretching with TheraBand

This pose is best done with a TheraBand or belt that you can hold in your hands.

Hold the TheraBand or belt with your hands. Your hands should be slightly wider than your shoulder. Lift the hands straight upwards and lower your upper body to the left with an exhalation. Exhale and inhale to return to the center. Then, exhale again towards the left.

Continue to do this 4-5 times, and feel the opening and stretching in your arm and side of your upper body.

1. Forward Fold

Folding forward helps to rejuvenate the body by increasing blood flow in the head and upper body. Letting the head hang also helps to release the neck.

As you inhale, raise your arms while sitting up straight in your chair. Exhale and lower your upper body to the legs. Let your arms reach the floor. Rest your hands on a flat surface or grab your elbows to release your neck.

Keep your breath for at least 4-5 deep and long breaths.

1. Seated Twist

This pose will help you release tension from your back.

Lift your right leg over the left so that you sit cross-legged. You can either keep your right arm straight or grab the chair to gain stability. Inhale and raise your left arm. Twist to the right. Place your left hand on the outer right thigh. As you inhale, lengthen your spine and, as you exhale, twist to the right.

If your neck is comfortable, look over your right shoulder. Hold for five deep breaths and then slowly release. Repeat the same on the opposite side.

1. Needle Pose

This stretch is great for your outer hips, and you can do it easily from a chair.

Lift your right ankle on top of your left knee. It would be best if you did not experience any pain in your knees. The foot should be flexed to activate the ankle. You can hold this position for 8-10 deep breaths if you feel the stretch.

To stretch your leg further, you can lean your upper back towards your legs. You will feel the stretch on the outside of the bent knee. Repeat the same motion on the opposite side.

Temporary or permanent limitations in mobility can affect our perception of what’s possible. Yoga helps us emotionally by calming down and allowing our body to remain flexible despite limited mobility.