Chair yoga is the next best thing to regular yoga. It’s a great way to get all of the benefits of yoga without having to worry about getting down on the floor. Plus, it’s perfect for people who want to do yoga but don’t want to deal with the pain that can come with getting down on the ground. Or those who are just starting out and want to build up their strength slowly. So, should you do chair yoga every day? Is there such a thing as too much chair yoga? How often should you do chair yoga? Fortunately, there’s no one-size-fits-all answer to these questions. Ultimately it depends on your individual needs and goals. You can tinker around and see what feels best for you, or you can follow the recommendations of experts. True to its inward-looking nature, the practice of yoga asks us to check in with ourselves regularly to see what is working and what isn’t. Still, there are some general guidelines that can help you make the decision about how often to do chair yoga. Here’s what you need to know.
Should You Do Chair Yoga Every Day As A Beginner?
First things first—if you’re a beginner looking for a killer body and toned abs in 2 weeks, yoga might not be the best place to start. The practice is not known for super quick transformations. Rather, it’s a lifelong journey that will reveal its rewards the more you stick with it.
Beginners should be more concerned about forming a habit than anything else. And that means starting slow and steady. Try doing chair yoga 3-4 times per week to start. Once it starts to feel easy, you can add in an extra day or two.
The science of habit formation supports slow, yet consistent growth when starting a new activity. In one study, researchers found that it took an average of 66 days for a new behavior to become automatic. This is likely due to the fact that it takes our brains some time to adjust to the new neural pathways created by the behavior.
Doing chair yoga every day might be too much, too soon—especially if you’re not used to exercising regularly. Ease into it and let your body get used to the practice before adding more days.
That said, not all beginners to chair yoga are starting from scratch. Maybe you’ve been doing regular yoga for a while but want to explore chair yoga as well. In that case, you might be able to add chair yoga into your daily routine right away.
Should You Do Chair Yoga Every Day To Lose Weight?
Yoga is not as efficient as other types of exercise when it comes to burning calories. If your main goal is weight loss and you’re looking for the most bang for your buck, you might want to supplement your practice with some other activities.
Otherwise that would mean doing chair yoga as much as you can, without taking up time for cardio or strength training. If your schedule allows, 3-5 times per week should do the trick.
While doing chair yoga every day is unlikely to lead to significant weight loss on its own, this practice can help you develop a healthier relationship with your body and your food. The regular mindfulness it encourages can lead to more mindful eating habits, which can in turn lead to weight loss.
Plus, it helps improve insulin sensitivity, which is key for regulating blood sugar levels and preventing cravings. Better sleep, stress relief, and more energy are other benefits that can help you make healthier choices throughout the day and stick to your weight loss goals.
So, if you’re looking to lose weight with yoga, focus on your relationship to the practice and your body as well as the physical benefits (2). Doing chair yoga every day might not help you drop 10 pounds in a month, but it could change your relationship with food and your body for the better.
Should You Do Chair Yoga Every Day To Build Muscle?
Many people overlook yoga in favor of strength-training exercises when trying to build muscle. But yoga involves lifting your body weight (and extra weights if you’re up to it) against gravity, which can help build muscle (1).
The practice can also be a helpful complement to your lifting routine—especially if you’re looking to improve your form and prevent injuries.
Because muscle tissue grows when it’s at rest, you might not need to do chair yoga every day to see results. Two or three times per week should be enough to start seeing changes. If you want to add more days, go for it.
Just make sure you’re giving your muscles time to recover in between sessions. That means rotating different muscle groups on different days and getting plenty of sleep.
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Should You Do Chair Yoga Every Day To Increase Your Flexibility?
It depends. If you’re already pretty flexible, doing chair yoga every day probably isn’t necessary. You might even want to back off a bit to prevent overstretching and injuries.
On the other hand, if you’re not very flexible to begin with, consistent practice will be key to seeing results. In this case, aim for 5-7 times per week. You might not notice a major difference at first, but with time, you should start to see an increase in your range of motion.
Just be patient and listen to your body—it will let you know when you’re ready to add more days or back off a bit.
Note that flexibility training must go hand-in-hand with strength training to prevent hypermobility and joint instability (3). Hypermobility is when your joints move beyond their normal range of motion, which can lead to joint pain and injuries.
Strength training prevents this by building muscle around your joints to stabilize them. So, if you’re going to be doing chair yoga every day to improve your flexibility, make sure you’re also strength-training several times per week.
Should You Do Chair Yoga Every Day To Improve Sleep And Relieve Stress?
Absolutely. Gentle yoga and deep breathing tends to have an instant relaxing effect, which can be helpful if you’re struggling to fall asleep or stay asleep. And regular practice can help train your body to wind down at night and sleep more soundly (2).
The stress-relieving benefits of yoga also tend to compound over time. The more you do it, the better you’ll feel. And because it’s gentle and low-impact, you can do chair yoga every day without worrying about overdoing it.
Can You Overdo It With Chair Yoga?
It’s possible, but unlikely. Because chair yoga is a gentle form of exercise, it’s not easy to overdo it. However, if you the signs below, you might be overdoing it:
Your Joints And Bones Hurt
A little ache in your wrists during downward-facing dog is one thing, but intense pain that persists long after your practice is over is a sign you’re doing too much.
The same goes for sharp pain in your knees, hips, or back. If you’re noticing any of these signs, take a break from yoga for a few days to let your body recover. Try another form of exercise during this time, such as walking or swimming.
Your Muscles Are Sore For Days
It’s normal to feel sore after a yoga practice, especially if you’re new to the practice or trying something more challenging. But if your muscles are still throbbing days later, you might be overdoing it.
This is especially true if the soreness is accompanied by swelling, bruising, or redness. If this is the case, take a break from exercise and see a doctor to rule out any serious injuries.
You Feel Exhausted All The Time
Yoga is supposed to be relaxing, so if you’re feeling more stressed out and exhausted than usual, that’s a sign you might be doing too much. Take a few days off and see how you feel. If your energy levels don’t improve, consult with your doctor to rule out any underlying health issues.
You Have Trouble Concentrating
It’s normal to have a little trouble focusing during your yoga practice from time to time. But if you find yourself zoning out more often than not, that could be a sign of overtraining. Take a break and see if your concentration improves.
Yoga Is Getting The Way Of Things That Keep You Well
This one is more of a gut check. If you find yourself skipping social plans or neglecting work and other responsibilities to do yoga, that’s probably not a good sign. Yes, it’s important to make time for your practice. But it’s also important to maintain a healthy balance in all areas of your life.
Use The BetterMe App To Guide Your Chair Yoga Practice
If you’re looking for a little guidance with your chair yoga practice, the BetterMe app can help. Choose from a variety of yoga and meditation routines ranging from beginner to advanced, and get started on your journey to better physical and mental health today.
The Bottom Line
So, is it a good idea to do chair yoga every day? Yes and no. That depends on your goals and how your body is feeling. If your goal is to lose weight, 3-5 times per week should be enough. If you’re trying to build muscle, 2-3 times per week is a good starting point.
And if you want to increase your flexibility, aim for 5-7 days per week. Remember to listen to your body and give yourself time to rest and recover in between sessions.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial (2015, nih.gov)
- Exploring the therapeutic effects of yoga and its ability to increase quality of life (2011, nih.gov)
- Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis (2021, nih.gov)