Wheelchair Yoga for NDIS Participants: Seated Exercises You Can Do at Home

If you have ever thought yoga was not for you because of a wheelchair or limited mobility, think again. Wheelchair yoga is a gentle, adaptive form of yoga designed so that every pose can be done while seated. It brings together the same deep breathing, mindful movement and calming focus that people have enjoyed for thousands of years — just adapted to meet you exactly where you are.

Whether you are living with a spinal cord injury, cerebral palsy, multiple sclerosis or another condition that affects your movement, wheelchair yoga can open up a world of physical and emotional benefits. You do not need special equipment, a studio membership or years of experience. All you need is your chair, a few minutes of your day and the willingness to try something new.

In this guide, we walk you through 10 seated yoga poses you can practise at home, explain how your NDIS plan may help fund your yoga journey, and share how Amigo Personal Care can support you every step of the way right here in Sydney’s Eastern Suburbs.

Benefits of Wheelchair Yoga

Yoga is far more than stretching. For wheelchair users and people with mobility limitations, a regular seated yoga practice can make a genuine difference across your physical health, mental wellbeing and social life.

Physical Benefits

• Improved flexibility and range of motion: Gentle, repeated movements help loosen tight muscles and keep your joints moving freely.
• Better circulation: Stretching and deep breathing encourage blood flow throughout your body, helping to reduce swelling in the legs and feet.
• Pain reduction: Many wheelchair users experience chronic pain in the shoulders, neck and lower back. Yoga’s slow, controlled movements can help ease tension over time.
• Stronger posture: Core-strengthening poses help you sit taller and more comfortably.
• Improved breathing: Yoga encourages full, deep breaths that expand your lung capacity.

Mental and Emotional Benefits

• Stress relief: Focusing on your breath and body activates your parasympathetic nervous system, helping you feel calmer.
• Mindfulness and presence: Yoga teaches you to pay attention to the present moment.
• Reduced anxiety and depression: Studies consistently show that regular yoga practice can lower symptoms of anxiety and depression.
• Greater sense of achievement: Learning new poses and noticing your progress builds confidence.

Social Benefits

• Group classes and community connection: Joining a wheelchair yoga class connects you with others who share similar experiences.
• Reduced isolation: Getting out to a class or joining a virtual session can be a meaningful step toward feeling more connected.

Getting Started Safely

Talk to Your GP or Physiotherapist First

Have a quick conversation with your doctor or physio before starting. They can advise you on which movements are safe for your specific condition.

Start Slowly and Build Gradually

You do not need to do all 10 poses on your first day. Start with two or three that feel comfortable and add more as your body adjusts.

Listen to Your Body

Yoga should never hurt. If a pose causes sharp pain, ease off or skip it entirely.

Modify as Needed

Every body is different, and every pose can be adapted. Yoga is about progress, not perfection.

10 Wheelchair Yoga Poses You Can Try at Home

1. Seated Mountain Pose

What it helps: Grounding, posture awareness, centring your mind.

• Sit up as tall as you can, pressing your sitting bones evenly into the seat. Place your feet flat on the floor or footrests.
• Rest your hands on your thighs, palms facing down. Roll your shoulders back and down.
• Close your eyes or soften your gaze. Take five slow, deep breaths.
• With each exhale, feel your body settle and your spine lengthen. Hold for 30 seconds to one minute.

Modification tip: Place a small cushion behind your lower back for support.

2. Seated Cat-Cow Stretch

What it helps: Spine flexibility, relieving stiffness in the back and shoulders.

• Place your hands on your knees. As you inhale, arch your back gently, pushing your chest forward (Cow).
• As you exhale, round your back, tucking your chin toward your chest (Cat).
• Flow between Cat and Cow slowly, matching each movement to your breath. Repeat 8 to 10 times.

Modification tip: Rest hands on armrests instead of knees if more comfortable.

3. Seated Forward Fold

What it helps: Stretching the hamstrings, lower back and shoulders.

• Sit tall and take a deep breath in. As you exhale, slowly hinge forward from your hips.
• Let your arms hang loosely toward the floor, or rest them on your legs.
• Hold for three to five breaths.
• On an inhale, slowly roll back up to sitting.

Modification tip: Only fold as far as feels comfortable. Even a slight lean gives benefits.

4. Seated Twist

What it helps: Spine rotation, digestion, relieving tension in the mid-back.

• Place your right hand on your left knee and your left hand behind you.
• On an inhale, lengthen your spine. On the exhale, gently twist to the left.
• Hold for three to five breaths.
• Return to centre, then repeat on the other side.

Modification tip: Use one hand on the armrest for stability.

5. Eagle Arms

What it helps: Releasing tension in shoulders and upper back.

• Stretch both arms straight in front at shoulder height.
• Cross your right arm under your left at the elbows. Try to bring palms together.
• Lift your elbows slightly while drawing shoulders down. Hold for five breaths.
• Release and repeat with left arm under right.

Modification tip: Simply give yourself a hug, placing each hand on the opposite shoulder.

6. Seated Side Stretch

What it helps: Lateral flexibility, stretching the side body, improving breathing.

• Raise your right arm overhead. Keep your left hand on your thigh.
• Lean gently to the left, reaching your right arm over.
• Hold for three to five breaths.
• Return to centre, then repeat on the other side.

Modification tip: Bend your elbow and place hand on back of your head instead.

7. Neck Rolls

What it helps: Releasing tension in neck and upper shoulders, relieving headaches.

• Drop your chin gently toward your chest.
• Slowly roll your right ear toward your right shoulder. Pause and breathe.
• Continue the circle, then roll left ear toward left shoulder.
• Complete five slow circles in each direction.

Modification tip: Try half circles only if full circles feel too intense.

8. Wrist and Finger Stretches

What it helps: Circulation and dexterity, reducing stiffness from wheelchair propulsion.

• Extend both arms. Spread fingers wide, then make tight fists. Repeat five times.
• With right arm extended, gently pull fingers back with left hand. Hold three breaths. Switch.
• Make slow circles with your wrists — five in each direction.
• Shake your hands loosely for a few seconds.

Modification tip: Focus on wrist circles and shaking if gripping is difficult.

9. Seated Warrior

What it helps: Building arm strength, opening the chest, boosting confidence.

• Extend both arms out to the sides at shoulder height, palms facing down.
• Turn your head to look over your right hand. Hold for five breaths.
• Reach both arms overhead, pressing palms together. Hold for three breaths.
• Lower arms. Repeat looking over your left hand.

Modification tip: Work with one arm at a time if raising both is too tiring.

10. Seated Savasana (Relaxation Pose)

What it helps: Deep relaxation, calming the nervous system.

• Let your hands rest in your lap. Allow your shoulders to drop completely.
• Close your eyes. Inhale for four, hold for two, exhale for six.
• Mentally scan your body from head to toe, relaxing each area.
• Stay here for two to five minutes. Gently open your eyes when ready.

Modification tip: Place a light blanket over your lap for comfort and grounding.

How NDIS Can Fund Your Yoga Practice

Capacity Building

If your plan includes Capacity Building supports, funding for exercise physiology or allied health may cover sessions with a qualified instructor who can develop a personalised wheelchair yoga program.

Allied Health and Therapeutic Supports

Occupational therapists and physiotherapists often recommend yoga as part of a broader therapeutic approach. These sessions may be funded under your Improved Health and Wellbeing budget.

Community Participation

Attending a group yoga class can fall under your Social and Community Participation funding, covering a support worker to accompany you and transport assistance.

Accessible Yoga in Sydney’s Eastern Suburbs

Community centres in Randwick, Maroubra and Eastgardens sometimes run adaptive yoga and gentle movement classes. The Heffron Centre in Maroubra and Des Renford Leisure Centre often have accessible programs. Online classes are another fantastic option — many Australian yoga teachers now offer live-streamed adaptive sessions.

How Amigo Personal Care Supports Your Wellbeing

At Amigo Personal Care, we believe wellbeing is about the whole person — body, mind and connection. As a registered NDIS provider based in Eastgardens, we are here to help you build an active, fulfilling life.

Transport to Classes

Our team can arrange accessible transport so you arrive comfortably and on time.

Support Worker Accompaniment

One of our trained support workers can come along to assist with transfers and help you follow instructions.

In-Home Exercise Support

Your Amigo support worker can help you set up a comfortable space, guide you through poses and keep you motivated.

Community Participation

Beyond yoga, we support NDIS participants across Sydney’s Eastern Suburbs to engage in all kinds of community activities.

Ready to Start Your Wheelchair Yoga Journey?

You deserve to feel strong, calm and connected — and wheelchair yoga is a wonderful way to get there.

Get in touch with our friendly team today. Call us, send us a message through our website, or drop into our Eastgardens office. We would love to chat about how we can help you build movement, mindfulness and wellbeing into your everyday life.