Published on March 31, 2026 at 06:30 pm
I feel like whenever I read the news lately, I need to meditate or do yoga twice as long as usual.
The world’s social and political climate can feel divisive and overwhelming. Although it is challenging, the situation can teach us to accept what we cannot change and instead focus on our response.
Yoga can help with this response, which can seem to be present when we use conscious movement and breathing to return to a place of inner safety. This can help us return to a more nurturing and rejuvenating space so that we can re-enter the world with a renewed spirit.
When we continue to return to our practice, our bodies, our breath, our movement, we empower ourselves to foster a stronger relationship with our communities and contribute to a society fueled by compassion, not suffering, and abundant loving-kindness, not anxiety.
When I return to that space, it will be easier for me to practice the principle of yoga Brahmacharyatranslated as self-control or moderation, I deal with the news. It’s one of the many ways this practice helps us learn how to overcome the challenges that life sometimes throws at us.
20-minute chair yoga to help you through challenging times
Sometimes yoga is breathing, sometimes it’s postures. When we do it consciously, it has the same effect. During your next workout, honor your ability, as I respect mine, by adapting your training to your body’s needs. Be kind and compassionate to yourself.
Centering
We will start by noticing how we feel. Close your eyes if that’s comfortable for you. Let’s take a moment to notice how our body is breathing in this present moment. You do not need to change your breathing pattern. I suggest you observe, and get to that place where you are the observer. Notice how your breathing slows as you begin to observe.
Neck stretch
We will synchronize breathing and movement by sitting up straight and tall Mountain pose. Inhale, raise your chin and head until you feel comfortable.
Exhale, bring your chin toward your chest and look at the floor. Let’s do it again. I return to the center.
Inhale and look at your right shoulder, long and smooth. Exhale, gently turn and look over your left shoulder. Beautiful. Repeat that again. Return your body to center.
Sit straight and tall. Imagine there is a paintbrush on your nose. At your own pace, start drawing circles. I would like you to be curious about your range of motion and how it feels to move consciously. And you can play around. You can draw a big circle or a small circle. Don’t forget to breathe. If you feel dizzy, return to center. Don’t forget to draw circles in both directions. You want an embodied experience, which is more about how you feel and less about what the movement looks like.
Arm circles
Sit up straight and tall in Mountain Pose. Inhale, raise your arms by any amount. Exhale, extending your arms straight out from your shoulders. Imagine that you have a paintbrush in each hand and that you are going to draw circles. Of course, you can do this with one arm at a time if you feel more comfortable. Try 3 times in each direction. Play around.
When you release, shake your arms slightly.
Fire exit weapons
Our next mental movement that is synchronized with the breath, will be what I like to call fire exit arms, which is we will stabilize ourselves through our sitting bones and raise our arms. Inhale deeply here through the nose as you press your heels into the floor and then exhale as you push your hands as far as you can toward the wall. Let’s do this two more times.
Give your arms a little shake. Let’s take a moment here to notice how we feel after this little flow. Invite silence inside. Let’s take a breath here. Inhale through the nose, and exhale long and smooth through the mouth.
Downward facing dog
We will get into the flow of down-faced dogs, chaturangas, and cobras in various chair variations.
Open your hands, spread your fingers, and place them on your knees as you pull your knees toward your hip sockets. This is the difference in Downward facing dog. Stay here and breathe.
Chaturanga
Then place your hands on your thighs and come up from your hips and elbows as far as comfortable Chaturanga. Look forward and inhale as you press your feet into the floor.
Cobra
Hold onto each side of the chair frame as you pull your shoulder blades down your back, extending across your chest, and staring skyward at the back curve known as Snake pose. Exhale as you return to center.
Well, the flow is the downward dog inhale, chaturanga exhale, cobra inhale, then exhale back to the center. Then repeat a total of 3 times at your own pace. If synchronizing breathing and movement is not comfortable for you, focus on the movements. If the movements are not comfortable, stay seated upright and focus on breathing. You don’t need to go to training here. You just have to be aware in your body.
Give your arms a little shake.
Seated twist
Now you will twist the spine. So sit straight and tall again. Firm yourself through your bones and raise your arms any amount as you inhale. Your right hand goes to the outside of your left knee. When you take a very gentle exhale through the mouth, your left hand goes to the back of the chair and your gaze goes towards the left side. Keep it here and now. To spice things up a bit, we’re going to inhale and look over our right shoulder. Exhale as you return your head and body to center. Feel the stretch.
And we’ll do it again on the other side.
Warrior 2
If available, cross your right ankle over your left leg and then swing your arms parallel to your body. Land through your left foot or your sit bone. Inhale, raise your arms by any amount. Exhale, extending your arms, palms facing down, while straightening your shoulders and looking to the right Warrior 2. Keep it there as you inhale and exhale.
The opposite of warrior
Inhale as you lower your left arm and grab the chair frame, and at the same time, raise your right hand as far as you are comfortable with. The opposite of warrior. Look toward your right hand as you straighten your shoulders. Exhale, long and soft, and then release.
It now flows through Warrior 2 and Reverse Warrior on the other side.
Self-love hug
Open your arms wide, palms facing forward, and as you inhale, give yourself a nice hug. Catch it here. When you are ready, exhale, open your arms wide, and now switch arms so that the other arm is on top.
Once you are here, you can whisper to yourself, I am strong, I am capable. I am flexible.
Open your arms again and release.
Savasana
I would like you to return to that safe place in your body. Relax your shoulders, cast a soft gaze at the ground in front of you, and perhaps repeat to myself, Whatever situation you or the world is facing right now is temporary, but my growth is permanent. I can do hard things. I embrace this season of struggle. I have the tools, I have the love. You’ve got flexibility. I can return to this place of abundance inside me at any time. I have the strength to face anything. I am loved. I am strong. I am enough.
I invite you to raise the corners of your mouth and breathe. Thank you for practicing with me today. It was beautiful.
