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5 Chair Yoga Poses For Strength And Flexibility

Chair yoga is the easier version of regular yoga and is practised sitting on a chair or standing using a chair for support. It’s perfect for beginners, seniors, and people with limited mobility (2).

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The following 10 chair yoga poses will help improve your strength and flexibility.

1. Seated Cat-Cow Pose

This pose stretches the spine and neck and is good for relieving tension headaches.

To perform the seated cat-cow pose:

  1. Sit up tall in your chair with your feet flat on the ground.
  2. Place your hands on your knees.
  3. As you inhale, arch your back and look up toward the ceiling.
  4. As you exhale, round your back and tuck your chin to your chest.
  5. Repeat this sequence for 10 deep breaths.

2. Seated Forward Bend Pose

This pose stretches the hamstrings and lower back. It’s also calming and can help relieve stress.

See also
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To perform the seated forward bend pose:

  1. Sit up tall in your chair with your feet flat on the ground.
  2. Extend your arms overhead.
  3. As you exhale, bend forward from your hips, keeping your spine straight.
  4. Release your head and neck and allow your arms to dangle beside you.
  5. Hold this pose for 30 seconds to 1 minute.

Read More: Why And How You Should Use Yoga Blocks In Your Practice

chair yoga poses

3. Seated Twist Pose

This pose stretches the shoulders, back, and hips. It’s also good for improving digestion and relieving lower back pain.

To perform the seated twist pose:

  1. Sit up tall in your chair with your feet flat on the ground.
  2. Place your right hand on the back of the chair and your left hand on your right knee.
  3. As you inhale, lengthen your spine.
  4. As you exhale, twist to the right from your waist, looking over your right shoulder.
  5. Hold this pose for 30 seconds to 1 minute, then repeat on the other side.
See also
Beginning Yoga For Seniors: Types, Poses, And Benefits

4. Eagle Pose

This pose stretches the shoulders and upper back. It also helps improve concentration and balance.

To perform eagle pose:

  1. Sit up tall in your chair with your feet flat on the ground.
  2. Lift your right leg and wrap it around your left leg. 
  3. If you can, hook your right foot behind your left calf.
  4. Cross your arms in front of you, right over left, and clasp your hands together.
  5. As you inhale, lengthen your spine.
  6. As you exhale, press your thighs and elbows together and turn your head to look over your right shoulder.
  7. Hold this pose for 30 seconds to 1 minute, then repeat on the other side.
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chair yoga poses

5. Seated Deep Breathing (Pranayama)

This breathing exercise calms the mind and nervous system. It’s also good for improving digestion and circulation.

To perform seated deep breathing:

  1. Sit up tall in your chair with your feet flat on the ground.
  2. Rest your hands on your thighs with your palms facing up.
  3. Close your eyes and take 5 deep breaths in through your nose, filling up your belly first, then your chest.
  4. On the fifth inhale, hold the breath in for a count of 5.
  5. Exhale slowly through your nose for a count of 5.
  6. Repeat this sequence 5 times.
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Read More: Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day

What Are The Benefits Of Chair Yoga Poses?

There are many benefits to practicing chair yoga poses (1), including:

  • Improved strength and flexibility
  • Relief from tension headaches, stress, and anxiety
  • improved circulation
  • Lower blood pressure
  • Calming the mind and nervous system
  • Aids in digestion
  • Relieves lower back pain

Aside from the benefits listed above, chair yoga helps make yoga more accessible to people of all ages and abilities. It’s a great way to get started with yoga if you’re new to the practice, or if you have any injuries or chronic conditions that make it difficult to do traditional yoga poses.

See also
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To ensure your safety while practicing chair yoga, be sure to listen to your body and only do poses that feel comfortable. If you have any pain, stop the pose and consult with a doctor or certified yoga instructor before continuing.

The Bottom Line

Chair yoga is a great way to experience the benefits of yoga, even for those who may have limited mobility or are new to the practice. Try incorporating some of these chair yoga poses into your daily routine to improve your strength, flexibility, and overall well being.

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DISCLAIMER:

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!

SOURCES:

  1. Chair Yoga and Why Seated Yoga Poses Are Good For You (2021, lifespan.org)
  2. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis (2021, nih.gov)
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