The Chair Assisted Starter Flow
Practice heel placement while staying close to secure chair support.
Starting Position
Secure a sturdy, non-wheeled chair against a wall. Face its back and hold with both hands. Feet hip-width apart.
Step-by-Step Movement Instructions
- 1Take one comfortable breath. Check that the chair cannot slide or tip.
- 2Move weight right. Place the left heel a few inches forward, keeping both hands on the chair.
- 3Return the left foot to the starting stance and pause with both feet down.
- 4Shift weight left, tap the right heel forward, and bring it back. Keep both hands on support and stay in the same spot.
Practice Duration
Two heel taps each side. Rest before another round.
Breathing Cue
Natural breathing. Let the breath continue while the foot moves.
Supported & Seated Variation (Path A)
Use a fixed counter instead if the chair is not secure. Seated: slide one heel forward and return.
What to Notice During Practice
Keep both hands on support without reaching away from it.
Chair movement, uncertain balance, pain, or uncomfortable breathing.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 35 are currently being filmed with certified senior practitioners.
In accordance with our reader honesty pledge, we never display unchecked or unrelated stock video. Please use the approved written steps and diagram above.
Want all 35 exercises in a printable schedule?
Download the free 28-day practice tracker and walking wall chart.