Imagine dropping your keys on the floor and realizing you’re not sure you could pick them up without pain or fear. For many of us, that moment marks a quiet loss of confidence in our bodies, but yoga can help you get it back.

For many of us, the ability to move easily from standing to sitting (and back again) starts to fade long before we notice. Yet this simple act is one of the strongest indicators of balance, strength, and independence as we age.

In this article, you’ll learn:

• Why sitting on the floor matters
  
  

• A gentle three-step yoga plan to get there
  
  

• How to put it all together for lasting mobility

WHY SITTING ON THE FLOOR MATTERS

A recent TIME article highlights how sitting on the floor can improve flexibility in the hips, knees, and ankles, strengthen the core and lower body, and support better posture. All benefits that make everyday movements such as bending, reaching, and rising from low seats easier and safer.

Just as importantly, research links the ability to get down and back up from the floor (especially without using your hands) to greater longevity and independence. Each practice strengthens your legs, hips, and core while boosting confidence in your ability to stay active.

Regular floor-sitting practice also helps reduce fear of falling, keeps joints mobile, and supports better balance, making activities like gardening, playing with grandkids, or even stretching in the morning feel more natural again.

💡 Tip: You don’t have to start on the floor. With a mindful, step-by-step approach, you can safely build strength and mobility at your own pace.

A GENTLE THREE-STEP PLAN TO THE FLOOR

If you haven’t sat on the floor in years, you might be thinking: “Ok, I can maybe get down there, but how will I get back up again?” The truth is, it takes practice,  but it’s absolutely possible to rebuild the strength and flexibility to enjoy floor sitting.

This gentle yoga plan transitions from chair-based poses to hands-and-knees work, and finally, to comfortable floor sitting. Remember to go at your own pace and repeat each step as often as you need before moving on.

STEP 1: BUILD STRENGTH WITH CHAIR AND STANDING POSES

Start by strengthening the muscles that support your hips, knees, core, and upper body. These simple standing poses are a great way to start feeling steadier and stronger.

1. Seated Mountain Pose: Sit tall on a chair, feet grounded and parallel, hands resting on thighs.

2. Sit-to-Stand Practice: Lean slightly forward, reach your arms forward, and press through your feet to stand. Slowly sit back down with control. Repeat 5 times. 

3. Supported Chair Pose: Stand behind the chair, hands on the backrest. Bend your knees as if sitting, hold for 3 breaths, then rise. Repeat 3–5 times.

4. Heel Lifts: Holding the chair back, slowly lift your heels. Hold for a count of three, then lower them with control. Repeat 8–10 times.

💡Tip: As you get stronger, cross your arms over your chest and try rising and sitting using just the strength of your core and legs.

Ready to move? Start here:

STEP 2: HANDS-AND-KNEES TRANSITION

Now that you’ve built up some strength, it’s time to practice moving closer to the ground. This sequence of transitions helps train your hips, legs, and core while also preparing your upper body for safely getting down and back up again.

Getting down:

1. Supported Forward Fold: Stand facing a chair, hinge from your hips, and place your hands on the seat, bending your knees as needed.

2. Low Lunge Practice: Step your right foot back into a lunge and gently lower your right knee to the floor and hold for 1 breath. Exhale to lift your knee back into the lunge. Step your right foot forward, returning to Forward Fold. Repeat three times and then move to your left leg.

3. Step Back to Tabletop: From the forward fold, step one foot back into a lunge, and lower the back knee to the ground. Bring the other knee down. Lower your hands to the floor to come into a tabletop position.

4. Cat/Cow: From tabletop, inhale to gently arch your back, exhale to round your spine. Repeat five times.

Getting up:

1. Low Lunge: Bring both hands to the chair seat, and step your right foot forward between your hands. Curl your left toes under and lift your left knee off the ground back into a lunge.

2. Rise to Standing: Push firmly into your right foot, bringing your left leg forward. Hands can stay on the chair or come to your thighs. On an inhale, return to standing or Mountain Pose. 

💡Tip: For sensitive knees, use a cushion or folded blanket under your knees. 

Follow along and practice with me here:

STEP 3: PRACTICE SITTING ON THE FLOOR AND GETTING BACK UP

Now that you’re comfortable getting down to the floor on hands and knees, it’s time to practice sitting and rising with confidence. Spending time on the floor keeps your hips, knees, and spine mobile.

1. Mountain Pose to Tabletop: Follow the instructions in Step 2 to reach the tabletop position.

2. Tabletop to Sitting: Shift your weight to one side and lower your hips into a seated position (cross-legged, legs outstretched, or side-sit, whichever feels best). Remain seated for as long as you wish and give yourself a pat on the back!

3. Easy Your Way Back Up: Roll to your side and come onto hands and knees. Place both hands firmly on the chair seat, then step one foot forward into a half-kneeling position.

4. Return to Mountain Pose: Press through your front foot, lift your back knee, and rise to Mountain Pose.

💡Tip: If one knee or hip feels unstable, lead with your stronger leg and always use support when needed.

Let’s do it together—press play:

PUTTING IT ALL TOGETHER

Here’s a simple, 6-week roadmap to guide your practice:

• Weeks 1–2: Focus on practicing the Step 1 poses 3–4 times per week, or until you feel steadier rising from a chair and more confident in your balance.
  
  

• Weeks 3-4: Add Step 2, practicing this sequence 2–3 times per week. You’ll know you’re ready to move on when you can move easily from the floor back to standing.
  
  

• Weeks 5–6 (and beyond): Continue practicing 2-3 times per week, now adding sitting on the floor in Step 3. Start sitting on the floor for just a few minutes and gradually increase as you feel more comfortable.

Consistency is key. Over time, you’ll notice more ease, stability, and confidence in your daily movements both on and off the mat.

I often remind my students that sitting on the floor isn’t about getting into a “perfect” pose. It’s about building the confidence and strength to move through life without fear. If you were to lose your balance and end up on the ground, would you feel capable of getting up safely? With a little practice, the answer can be yes.

Yoga isn’t about perfection; it’s about rediscovering freedom of movement, self-trust, and independence at every age.

Keep Practicing: Move Well, Live Well

Once you’re feeling more confident getting down and up from the floor, keep building that freedom of movement. Discover the next step in your journey with:

→ Top 5 Yoga Poses to Support Lifelong Mobility — each one helps keep your body flexible, balanced, and strong so you can move with ease for years to come.

→ Explore the Move Well, Live Well Video Membership, a collection of short, accessible, guided yoga videos designed for real bodies and real lives.

Be well!

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Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join us, follow us, and stay in touch by clicking HERE.