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Chair Yoga for Men: 6 Exercises for Active Recovery Days

Active recovery means taking a break from intense workouts while still keeping your body moving. After a week of heavy lifting or endurance training, your muscles need time to heal. What this does is promote faster recovery, reduce muscle soreness, and decrease the risk of overtraining-related injury (1).

If you’re feeling exhausted, it may be tempting to skip exercise altogether, but there are many fun and low-impact options for active recovery. One of these is chair yoga.

To some, chair yoga may seem too gentle to be effective, but the benefits are significant. More flexibility, better balance, and increased mobility are just a few examples.

It’s also not difficult to integrate into your routine. You need nothing but a chair, so you can practice it almost anywhere. 

Not sure where to start? Here’s a guide to six chair yoga exercises perfect for those active recovery days.

Does Chair Yoga Really Work?

Yes, chair yoga is an effective form of exercise that can provide numerous benefits for both men and women. Although it’s typically low-intensity, it offers many movement pattern variations that will challenge you and may lead to significant transformations in flexibility, postural stability, and body awareness

The core premise of chair yoga is to modify traditional yoga poses so they can be performed while seated or using a chair for support.

Its effectiveness lies not in replicating the physical demands of traditional yoga, but in making the foundational principles of yoga accessible to a wider range of individuals, thereby promoting inclusivity within the practice.

Why Chair Yoga Works


One of the primary advantages of chair yoga is its accessibility. It offers a form of exercise that is doable for people who may find traditional yoga too challenging due to disability, injury, or lack of flexibility. This inclusivity extends the health benefits of yoga to a broader audience.

Find exciting yoga poses to try during summer on the beach in our beach yoga poses blog.

Health Benefits

Research supports the health benefits of yoga, including stress reduction, decreased levels of anxiety and depression, lowered cholesterol, and improved mental well-being (10). Chair yoga participants can experience these positive outcomes, even if the physical intensity may be lower than in traditional yoga.

Enhanced Physical Fitness

Chair yoga can help improve balance, strength, and flexibility. For seniors or individuals with limited mobility, these improvements can be significant and contribute to better overall physical health while also potentially reducing the risk of falls (10).

Mental Well-Being

As with traditional yoga, chair yoga emphasizes mindfulness and breathing exercises, which play an essential role in enhancing mental health. Participants often report feelings of relaxation and mental clarity following sessions (3).

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Considerations and Limitations

While chair yoga offers numerous benefits, it’s important to recognize that it may not cater to everyone’s needs, particularly those who are looking for a more physically demanding form of exercise.

The intensity of chair yoga is generally lower than that of traditional yoga practices, which could affect its efficiency in areas such as weight loss and building muscle strength.

However, for individuals who prioritize accessibility, safety, and the therapeutic aspects of yoga, chair yoga stands out as a valuable practice.


Is Chair Yoga Effective for Men?

Chair yoga is indeed effective for men, as it also is for women, offering numerous benefits that cater to general health, flexibility, mental well-being, and stress reduction.

Here’s why chair yoga can be particularly beneficial for men:

Improves Flexibility

Men often report lower levels of flexibility than women, which can increase their risk of muscle and tendon injury during physical activities. Chair yoga provides a gentle way to improve flexibility, which makes it less likely for injuries to occur during other forms of exercise or daily activities (5).

Reduces Stress and Anxiety

High stress levels are a common concern for many men, which can lead to significant health issues over time. Chair yoga incorporates mindfulness and deep-breathing exercises that can help reduce stress and anxiety levels, promoting mental health and emotional well-being (2).

Enhances Physical Strength

While chair yoga is not as intense as some other forms of exercise, it involves muscle engagement and can contribute to maintaining muscle strength, particularly in the core, arms, and legs. This is crucial for overall physical health and can help prevent age-related muscle loss. (5)

Boosts Cardiovascular Health

Regular participation in chair yoga can improve cardiovascular health by reducing blood pressure and improving circulation. This is particularly beneficial for men who are at a higher risk of heart disease (6).

Increases Joint Health and Mobility

Chair yoga is an excellent way for men to maintain joint health, particularly if they’re dealing with arthritis or other joint-related issues. By improving flexibility and strength, chair yoga can help them manage joint pain and increase mobility (10).

Promotes Overall Wellness

In addition to the physical benefits, chair yoga encourages a holistic approach to health, integrating mind, body, and spirit. For men who may not typically engage in such holistic practices, chair yoga offers a unique opportunity to explore these aspects of wellness.

Due to these benefits, chair yoga can be an effective component of a well-rounded fitness routine for men, providing a balance between physical activity, stress management, and overall health maintenance (4).

It’s particularly appealing for those who are new to yoga, recovering from injuries, or looking to add a low-impact but beneficial practice to their fitness regime.

We discuss more techniques for enhancing wellness in our trauma-informed yoga blog.

6 Chair Yoga Exercises for Men

If you’re ready to give chair yoga a try, here are six exercises to get you started:

1. Seated Cat-Cow Stretch

The Seated Cat-Cow Stretch is a fantastic exercise for improving spinal flexibility and reducing back pain, which makes it one of the best chair yoga exercises for men. This stretch increases circulation in the spinal discs and promotes better posture, which is particularly beneficial for men who spend long hours sitting.


  • Improves spinal flexibility
  • Reduces back pain
  • Enhances posture


  1. Sit comfortably at the edge of your chair with your feet flat on the ground.
  2. Inhale deeply and arch your back, pushing your belly forward and lifting your chest. This is the “cow” position.
  3. Exhale slowly and round your back, pulling your navel towards your spine and tucking your chin to your chest. This is the “cat” position.
  4. Repeat for 5-10 breaths, alternating between the cat and cow positions.

2. Seated Forward Bend

The Seated Forward Bend stretches the back muscles and, to a lesser degree, the glutes and proximal hamstrings, helping relieve tension in these areas. This pose is particularly effective for men over 50, as it helps improve flexibility and reduce stiffness.


  • Stretches the back muscles
  • Relieves tension
  • Improves flexibility


  1. Sit on the edge of your chair with your feet hip-width apart.
  2. Inhale deeply and lengthen your spine upwards.
  3. Exhale slowly, hinge at your hips, and fold forward, allowing your hands to touch the floor or rest on your shins.
  4. Hold the position for 5-10 breaths, relaxing deeper with each exhale.

3. Seated Warrior Pose

The Seated Warrior Pose strengthens the legs and core muscles, providing benefits that are akin to those found in traditional yoga warrior poses. It’s perfect for men over 40 who are looking to build lower-body strength without the need for high-impact exercises.


  • Strengthens the legs and core muscles
  • Improves balance
  • Enhances overall stability


  1. Sit sideways on your chair with your right thigh facing the back of the chair.
  2. Extend your right leg behind you, keeping your foot flat on the ground.
  3. Bend your left knee at a 90-degree angle and keep your left foot flat on the ground.
  4. Raise your arms overhead and hold the position for 5-10 breaths.
  5. Switch sides and repeat.

Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine

4. Seated Twist

The Seated Twist helps detoxify the body and relieve stiffness around the spine, which makes it ideal for men who engage in desk work. This pose promotes a better range of motion and helps in digestion, making it a valuable addition to chair yoga for men over 40.


  • Improves spinal rotation, which is an important functional movement pattern
  • Relieves spinal stiffness
  • Improves digestion


  1. Sit comfortably with your feet flat on the ground.
  2. Inhale deeply and lengthen your spine.
  3. Exhale and twist your torso to the right, placing your left hand on the outside of your right thigh and your right hand on the backrest of the chair.
  4. Hold the position for 3-5 breaths, then return to the center.
  5. Switch sides and repeat.


5. Seated Pigeon Pose

The Seated Pigeon Pose is excellent for stretching the hip muscles and alleviating lower-back pain. This pose is highly recommended for men as it targets tight hip flexors and glutes.


  • Stretches the hip muscles
  • Alleviates lower-back pain
  • Targets the hip flexors and glutes


  1. Sit comfortably with your feet flat on the ground.
  2. Lift your right ankle and cross it over your left knee, forming a figure four.
  3. Inhale and lengthen your spine.
  4. Exhale and hinge forward gently at the hips, keeping your back straight.
  5. Hold the position for 5-10 breaths, then switch sides and repeat.

6. Seated Mountain Pose

The Seated Mountain Pose is great for improving posture and boosting mental clarity, which can be a vital component in chair yoga for men beginners. This simple yet effective pose fosters mindfulness and body awareness, which is crucial for men who are grappling with stress and anxiety.


  • Improves posture
  • Boosts mental clarity
  • Encourages mindfulness


  1. Sit tall with your feet flat on the ground and your hands resting on your thighs.
  2. Inhale deeply and reach your arms over your head.
  3. Exhale and engage your core, pressing your sitting bones into the chair.
  4. Hold the position for 5-10 breaths, focusing on lengthening your spine and relaxing your shoulders.

In our 2-person yoga poses article, we discuss yoga poses you can try with your partner or in pairs. 

Is Chair Yoga Good for Weight Loss?

Chair yoga isn’t the most efficient form of exercise for weight loss. The intensity of chair yoga sessions is generally lower than many other forms of physical activity, which means it burns fewer calories.

Weight loss fundamentally relies on creating a calorie deficit, where more calories are expended than are consumed. High-intensity workouts, cardiovascular exercises, and strength training are generally more effective for achieving this balance at a faster rate (11).

However, that doesn’t mean chair yoga doesn’t have a role to play in a weight loss regimen.

Here’s how chair yoga can contribute indirectly to weight loss and overall health improvement:

Stress Reduction

Chair yoga helps reduce stress, which is significant as high stress levels can lead to cortisol spikes. Elevated cortisol levels can increase the appetite and storage of abdominal fat. By managing stress, you may find it easier to adhere to healthier eating habits and prevent stress-related overeating (9).

Improved Muscle Tone

While it isn’t as intense as some other forms of exercise, chair yoga can help build and maintain muscle tone. Having more muscle mass improves your resting metabolic rate, which means you’ll burn more calories, even when not exercising (7).

Increased Flexibility and Balance

These improvements can make it easier to engage in other forms of physical activity. For someone who is starting from a low fitness level (4), chair yoga can be a stepping stone to more intense exercises, which can help with weight loss.

Enhanced Mindfulness

The practice of yoga encourages mindfulness, which can extend to eating habits. Being more mindful of food choices and eating patterns can support weight loss efforts by promoting better dietary decisions and portion control (8).


For individuals with mobility issues, higher weight, or who are just starting on their fitness journey, chair yoga offers a low-barrier entry point to becoming active. It provides a way to start incorporating physical activity into your daily life, which is an essential step toward a healthier lifestyle.

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What Is 28-Day Chair Yoga?

28-Day Chair Yoga is a program that is focused on using yoga poses and movements that are specifically designed for individuals who may have limited mobility or prefer to practice yoga in a seated position. This program typically involves practicing chair yoga for 28 consecutive days, with the goal of improving physical and mental well-being.

The 28-Day Chair Yoga program can vary based on individual needs and preferences, but it typically includes a combination of guided chair yoga sessions, mindfulness exercises, and education on healthy lifestyle habits. The program can be done in person with a certified instructor or through online resources.

The program can also serve as an introduction to yoga for those who are new to the practice, as it provides a gentle and accessible way to incorporate yoga into daily life. It can also be a valuable tool for those who are dealing with stress, chronic pain, or other health concerns (5).



  • Does 28-day chair yoga really work?

Having a specific timeframe and structured program such as 28-Day Chair Yoga can be an excellent way to jumpstart a yoga practice or incorporate it into your daily life. However, the effectiveness of this program will ultimately depend on an individual’s commitment and consistency in practicing the exercises.

  • Is it okay to do chair yoga every day?

Chair yoga is a gentle, low-impact form of exercise, which makes it safe to practice every day. However, as with any physical activity, it’s important to listen to your body and take breaks if necessary. This is particularly important for individuals with health concerns or limited mobility.

  • Can you get in shape with chair yoga?

Chair yoga can improve multiple aspects of fitness. However, it’s not typically considered a form of exercise for getting in shape or losing weight. It can improve flexibility, balance, and muscle tone, but more intense forms of exercise may be needed to achieve significant changes in overall fitness.

  • Can men build muscle with yoga?

Building muscle requires resistance training, and while yoga can help maintain muscle tone, it may not be enough to build significant muscle mass. Incorporating other forms of exercise, such as weightlifting, into a fitness routine may be necessary for men who are looking to build muscle. However, chair yoga can still be beneficial for maintaining and strengthening existing muscle mass.

The Bottom Line

Chair yoga is a low-impact, accessible form of exercise that offers numerous benefits for physical and mental well-being. While it may not be the most efficient choice for weight loss or building muscle, it can play an important role in supporting overall health and serve as a starting point for incorporating more physical activity into daily life. Men of all ages and fitness levels can benefit from incorporating chair yoga into their wellness routines.


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!


  1. Active recovery for productive rest days (2020,activesgcircle.gov.sg)
  2. Combined Chair-Based Exercises Improve Functional Fitness, Mental Well-Being, Salivary Steroid Balance, and Anti-microbial Activity in Pre-frail Older Women (2021,nih.gov)
  3. Chair Yoga (n,d,concordma.gov)
  4. Chair Yoga and Why Seated Yoga Poses Are Good For You (2023,lifespan.org)
  5. Exploring the Benefits of Chair Yoga for Seniors: A Gateway to Enhanced Wellness (2024,reanfoundation.org)
  6. Effect of Yoga Therapy on Heart Rate, Blood Pressure and Cardiac Autonomic Function in Heart Failure (2014,nih.gov)
  7. Increasing muscle mass to improve metabolism (2013,nih.gov)
  8. Mindfulness-based interventions for weight loss: a systematic review and meta-analysis (2018,nih.gov)
  9. Stress Management Strategies for Weight Loss (2021,mycg.uscg.mil)
  10. The Effectiveness of Chair Yoga in Older Adults: A Literature Review (2023,researchgate.net)
  11. Weight loss – a healthy approach (2020,betterhealth.vic.gov.au)