If you, like many of us, spend hours a day working at a desk, you may be at risk of negative physical and cognitive effects (4). That said, it may be easier than you think to fit a simple chair yoga routine into your day to help counteract these health risks. Chair yoga has gained popularity, due to its accessibility and range of physical and mental health benefits. Chair yoga plan can also be a practical and accessible way to workout if you have any health conditions or injuries that may prevent you from taking up other forms of exercise.
Below you will find 10 chair yoga poses that can constitute a full-body workout. By integrating this sequence into your daily routine, you can experience the mind and body benefits of yoga (3) and the satisfaction of a workout plan. Try this chair yoga plan for 28 days and experience the benefits for yourself.
Unsurprisingly, daily exercise is one of the top five habits for a long healthy life (1). If you’re struggling to fit an exercise routine into a busy working week, chair yoga might just be the solution you’re looking for. Keep reading to learn 10 chair yoga poses that you can easily fit into your day, all from the convenience of the chair you are sitting on.
Like all exercise routines, consistency is key. You may have heard that it takes 28 days to build a habit. While this timeframe may vary from person to person, sticking to a routine for 4 weeks means you’ll likely begin to see and feel the benefits of chair yoga and will want to continue with this simple daily routine.
Chair yoga is easily adaptable and accessible to anyone’s needs. Many have modern lives that require them to work at a desk where they find themselves seated for long hours each day. Chair yoga is a brilliant way to add some movement into a day without the need for a gym or any extra equipment.
The chair yoga poses described below can be adapted for either a moderate exercise routine, or to achieve more strenuous workout.
The following chair yoga poses cover many of the key areas of the body that are targeted during a workout. As a yoga practice, the following poses also integrate mindful breathing, which would bring a sense of peace and clarity to your day – the perfect midday pick-me-up!
If you have a health condition, injury, or are taking any medication, please ask your healthcare provider’s advice on whether or not chair yoga is suitable for you.
Cat-cow is often used at the start of a yoga class to warm up the spine and connect the body to the breath. This practice can promote circulation and increase energy, making it a brilliant way to begin your practice. It can be simply adapted to practice in a chair:
Read More: 13 Easy Chair Yoga Poses You Can Do at Home
Taking care of the spine is a fundamental goal in yoga and thought to be crucial for good health. Spinal twists can support effective breathing and promote good posture, which are key for a safe and effective workout. This spinal twist complements the cat-cow exercise and further warms up the spine for the chair yoga workout.
One of the most well-known yoga postures, downward-dog is a foundational pose in most yoga classes. Its benefits include strengthening the arms and upper body, and stretching the spine and backs of the legs. Bringing the head below the heart can slow down the heart rate to relieve stress and tension. Using a chair for downward-dog makes it a little easier if you have tight hamstrings or lower back issues.
Please note, this posture is not suitable for a desk chair on wheels. Make sure to either use a chair that will not slide or to lean the back of the chair against a wall.
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Postures within the warrior series test your strength, endurance, and flexibility. The key to holding steady in these poses is to keep your focus on maintaining steady breathing.
Similarly to Warrior 1, Warrior 2 builds strength and stability in both the lower and upper body, particularly the spine and pelvis. It’s a great pose to add to your Chair Yoga Workout Plan.
Reverse plank provides a gentle backbend and stretches the front of the body to open up the hips and chest. This chair yoga pose can improve wrist, arm, and shoulder strength, and will help to tone and strengthen your glutes, abdomen, and thighs.
Please note, this posture is not suitable for a desk chair on wheels. Make sure to either use a chair that will not slide or to lean the back of the chair against a wall.
This seated pigeon pose promotes flexibility in the hips and pelvis, an area which can become tight though spending long periods of sitting down. Through regular practice you can regain flexibility in the hips to reduce risk of injury plus hip and lower back pain.
This chair yoga pose has been adapted to mimic the movement and stretch within the hips that are accessed in a yogic squat. This variation can be highly beneficial for alleviating back pain, which is common in those who spend long periods of time seated.
Boat pose is well known for building strength in the abdominals and lower back. These benefits can also be experienced in a seated variation of the posture.
Read More: Chair Yoga for Beginners: Achieve Transformation Through Easy Movements
Savasana is an important part of any yoga practice and requires the act of stillness and a focus on ‘letting go’. It is a practice for both the body and mind and provides an opportunity to absorb and integrate the benefits of the chair yoga poses you have just practiced.
Try this sequence of chair yoga poses for 28 days to experience for yourself how these simple postures can improve your physical and mental health. Remember to find a friend or work colleague to keep you accountable, keep it fun, and track your progress through photos or journal entries to see the benefits of chair yoga.
Chair yoga poses are relatively simple and should not be difficult for most people. However, for people with mobility issues, or the elderly, it is advisable to seek guidance from a certified yoga teacher.
Chair yoga is an effective form of gentle exercise to improve your health. While higher intensity exercise will more likely produce physical results faster, chair yoga provides a range of benefits, including improved circulation, increased strength and flexibility, and greater sense of wellbeing.
Chair yoga is not only beneficial for seniors and those with reduced mobility. It is an effective and convenient form of exercise which can improve the health of anyone who practices it regularly.
Chair Yoga Plan: The Bottom Line
The 28-Day Chair Yoga Plan offers a practical solution for individuals who spend extended periods sitting, often leading to negative physical and cognitive effects. Our guide outlines ten accessible chair yoga poses that form a full-body workout, best suited for those with health conditions or injuries. Emphasizing the importance of consistency, the plan encourages daily practice for 28 days to build a habit and experience the benefits of yoga. The poses, which range from Cat-Cow to Seated Savasana, are designed to improve flexibility, strength, and mental clarity. Through our guide, we’ve also equipped you with tips for maintaining the routine, such as creating a schedule, staying accountable, making the practice enjoyable, and tracking your progress consistently.
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