This Energizing Chair Yoga Sequence Is Perfect for a Quick Break At Work

Making time for exercise with a busy work schedule can be challenging, especially when you have a desk job. Even when you have a few minutes to spare, you are not able to do a traditional workout routine. The last thing you want is to disrupt your colleagues’ workday or have them staring at you while you try to squeeze in a quick workout. That said, it doesn’t mean you can’t incorporate at least some physical activity into your day.

Chair yoga is an excellent option for people who spend most of their day sitting at a desk. It’s a low-impact, gentle form of exercise that can be done right at your workstation. The best part is, you can be as discreet as you wish, so no one even needs to know you’re doing it.

Here’s an energizing chair yoga sequence that’s perfect for a quick break at work, allowing you the potential to release tension, increase flexibility, and boost your energy levels all at the comfort of your desk.

7 Energizing Chair Yoga Exercises for Your Sequence

The right exercise can help you beat the midday slump and improve your productivity (4). A combination of breathwork (with traditional yoga breathing techniques) and gentle movements can increase circulation, improve flexibility, and reduce stress (8). 

Here are seven chair yoga exercises you can incorporate into your workday.

Seated Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle, flowing motion helps stretch the back and neck while opening up the chest, making it perfect for revitalizing office workers. The rhythmic movement between arching and rounding the spine stimulates the spinal column and could be a great way to counteract prolonged desk sitting.

Steps to perform Seated Cat-Cow Stretch:

1. Sit upright on the edge of your chair with your feet flat on the floor, hip-width apart.
2. Place your hands on your knees or thighs.
3. Inhale deeply and arch your back, lifting your chest and tilting your pelvis forward (Cow Pose).
4. Bring your shoulder blades together and look slightly upward, being careful not to strain your neck.
5. Exhale slowly while rounding your back, tucking your chin toward your chest, and drawing your navel toward your spine (Cat Pose).
6. Repeat the sequence 5-10 times, moving smoothly from Cow Pose to Cat Pose with each breath.
7. End in a neutral seated position with a few deep, calming breaths.

Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend helps to invigorate the body by stretching the spine and opening the chest. This pose not only stretches the back and shoulders but can also revitalize the body , encouraging a sense of calm and relaxation.

According to (type of yoga) yoga ,It is particularly beneficial for energy flow in the solar plexus chakra, which governs personal power, will, and energy.

Steps to perform Seated Forward Bend:

1. Sit tall at the edge of your chair with your feet flat on the ground, hip-width apart.
2. Place your hands on your thighs for support.
3. Inhale deeply to lengthen your spine.
4. As you exhale, hinge at your hips and slowly fold forward, reaching your chest toward your thighs.
5. Allow your hands to slide down your legs towards your shins or ankles, depending on your flexibility.
6. Keep your neck relaxed and let your head hang gently.
7. Hold the stretch for a few breaths, and then gently rise back to the seated position, rolling up the spine one vertebrae at a time.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Seated Eagle Arms (Garudasana Arms)

Seated Eagle Arms is an invigorating exercise that stretches the upper back and shoulders while opening up the chest.

This pose helps to release tightness in the upper body, which is common due to prolonged periods of sitting. The engagement of the scapula and broadening of the chest can relieve tension and improve posture, and it also activates the heart chakra, promoting a sense of love and compassion.

Steps to perform Seated Eagle Arms:

1. Sit upright on your chair, feet flat on the floor and spine straight.
2. Extend your arms straight in front of you at shoulder height.
3. Cross your right arm over your left at the elbow, and then bend your arms at the elbows to bring the backs of your hands (or if possible, your palms) together.
4. Lift your elbows to shoulder height and draw your shoulders down away from your ears.
5. Breathe deeply and hold the stretch for 3-5 breaths, feeling the stretch in the shoulders and upper back.
6. Release the arms and come back to the starting position.
7. Repeat the same steps on the opposite side, crossing your left arm over your right.

Seated Spinal Twist (Ardha Matsyendrasana)

The Seated Spinal Twist can revitalize the spine and enhance flexibility in the back. This pose stimulates the digestive system and encourages the flow of prana, the life force energy, throughout the body.

Additionally, it can help awaken the kundalini energy at the base of the spine, invigorating the body and mind. The twisting motion is particularly beneficial for energy flow in the sacral and solar plexus chakras, promoting creativity and personal power.

Steps to perform Seated Spinal Twist:

1. Sit upright on your chair, feet flat on the floor.
2. Inhale and lengthen your spine, sitting tall.
3. Place your right hand behind you on the seat of the chair.
4. Place your left hand on your right knee.
5. Exhale and gently twist your torso to the right, looking over your right shoulder.
6. Keep your hips square and avoid straining your neck.
7. Hold the twist for a few breaths, then slowly return to the center on an inhale.
8. Repeat the twist on the left side by placing your left hand behind you and your right hand on your left knee.

Seated Side Stretch (Parsva Urdhva Hastasana)

The Seated Side Stretch energizes the body by lengthening the side waist and stretching the intercostal muscles between the ribs. This pose expands the ribcage, which can improve lung capacity and enhance the flow of oxygen throughout the body.

By activating the side body and opening the chest, this exercise promotes clarity and revitalizes the heart and throat chakras, supporting communication and compassion.

Steps to perform Seated Side Stretch:

1. Sit tall at the edge of your chair with feet flat on the floor.
2. Inhale and extend your arms overhead, interlacing your fingers and turning your palms upward.
3. Exhale and lean to the right, stretching through the left side of your body.
4. Keep your shoulders down and relaxed away from your ears.
5. Hold the stretch for a few breaths, feeling the length through the left side.
6. Inhale to return to the center.
7. Exhale and repeat the stretch on the left side, leaning to the left while stretching through the right side.
8. Return to the center on an inhale and release your arms back down to your sides.

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

Seated Chest Opener (Bhujangasana Variation)

The Seated Chest Opener is an energizing pose that focuses on stretching the chest, shoulders, and upper back. This pose helps counteract the effects of prolonged sitting by opening the front body and encouraging deep breathing. It activates the heart chakra, promoting feelings of openness and compassion, and can also invigorate the solar plexus chakra, boosting confidence and energy levels.

Steps to perform Seated Chest Opener:

1. Sit upright on your chair with feet flat on the floor.
2. Clasp your hands behind your back, interlacing your fingers.
3. Inhale deeply, rolling your shoulders back and down.
4. Exhale and gently lift your hands away from your lower back, opening your chest.
5. Keep your spine straight and avoid arching your lower back.
6. Breathe deeply and hold the stretch for a few breaths, feeling the expansion in your chest and the stretch in your shoulders.
7. Release your hands on an exhale and return to a neutral seated position, taking a few calming breaths.

Energizing Breathwork Sequence (Pranayama)

Pranayama is a powerful practice that revitalizes the entire body and mind by increasing oxygen intake and enhancing the flow of prana, the life force energy.

This pranayama exercise helps to clear the mind, reduce stress, and boost energy levels, making it an excellent choice for a mid-day recharger. By focusing on deep, rhythmic breathing, you can stimulate the solar plexus chakra, which is associated with personal power, vitality, and confidence.

Additionally, this practice can help balance the throat chakra, promoting clear communication and self-expression.

Steps to perform Pranayama:

1. Sit upright at the edge of your chair, with your feet flat on the floor and your spine straight.
2. Rest your hands on your thighs or knees, palms facing up in a receptive position.
3. Close your eyes and take a few natural breaths to settle into the practice.
4. Inhale deeply through your nose, filling your lungs completely and allowing your abdomen to expand.
5. Pause for a moment, holding the breath gently.
6. Exhale forcefully through your nose in a quick burst, pulling your navel in towards your spine. This should be a short, sharp exhalation.
7. Follow this with a passive inhalation, allowing your belly to relax and the lungs to fill naturally without force.
8. Continue this pattern of rapid exhalations and passive inhalations for 20-30 cycles, or for about one minute. Focus on maintaining a steady rhythm.
9. After completing the cycles, take a deep, slow inhale and hold the breath for a few seconds.
10. Exhale slowly and completely, then resume normal breathing.
11. Sit quietly for a few moments, observing the sensations in your body and the clarity of your mind.

This breathwork practice can invigorate your body, sharpen your focus, and help you feel more energized and ready to tackle the rest of your day.

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Is Chair Yoga Strenuous?

The focus in chair yoga is on mindful movement, breathwork, and relaxation rather than intense physical exertion.  While some poses may challenge your strength and flexibility, most are accessible to all levels of fitness. Chair yoga is designed to be gentle on the body, making it an excellent option for those with physical limitations or injuries (2).

Compared to traditional yoga, which often involves holding poses for extended periods of time, chair yoga poses are typically held for shorter durations. This allows for a more relaxed practice that focuses on the breath and mindful movement.

However, chair yoga can still provide physical benefits such as improved balance, flexibility, and range of motion. It can also offer mental benefits like stress relief and increased relaxation. Overall, while there may be moments of challenge during a chair yoga practice, it is generally considered to be a low-impact and accessible form of exercise.

Does The Chair Yoga Plan Really Work?

Chair yoga works. Some of the purposes of chair yoga (which it accomplishes) include:

• Improving flexibility and range of motion: The gentle stretching and movement in chair yoga can help increase flexibility and improve joint mobility (5).
• Enhancing strength: While chair yoga may not be as intense as other forms of exercise, it still helps build muscle strength, especially in the core and lower body.
• Promoting relaxation: Chair yoga incorporates mindful breathing techniques that can help calm the mind and reduce stress (6).
• Boosting energy levels: By increasing oxygen intake and improving circulation, chair yoga can provide a natural energy boost.
• Reducing chronic pain: Gentle movements in chair yoga can ease tension and stiffness in muscles, providing relief for chronic pain (1).
• Improving posture: Chair yoga encourages proper alignment and can help improve posture, which can in turn alleviate back and neck pain.
• Enhancing overall well-being: Regular practice of chair yoga has been shown to have numerous physical, mental, and emotional benefits, leading to an overall sense of well-being (5).

No matter your age or fitness level, incorporating chair yoga into your routine can have a positive impact on your health and overall quality of life (2). It may take time and consistent practice to see results, but the benefits are worth it.

Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga

FAQs

• What Does a Yoga Chair Do?

A yoga chair, also known as a prop or assistive device, is designed to support and deepen your yoga practice. It can help with balance, stability, and alignment in various poses. In chair yoga specifically, the chair serves as a tool for providing additional support during seated and standing poses.

• What Is The Chair Yoga Pose?

The chair yoga pose is any yoga pose that can be modified and performed with the support of a chair. Some examples include seated twists, forward folds, and standing postures like warrior II. Even traditional poses such as downward facing dog or tree pose can be adapted using a chair.

• Can I Lose Weight Doing Chair Yoga?

While chair yoga may not result in significant weight loss on its own, it can contribute to an overall healthy lifestyle and potentially aid in weight management. The gentle movements and mindful breathing techniques used in chair yoga may help with relaxation and reduce stress-related overeating (7). Additionally, weight loss occurs when you are consuming less calories than you are burning each day. Chair yoga can burn calories so this combined with eating in a calorie deficit can lead to weight loss. 

• How Many Calories Does 30 Minutes of Chair Yoga Burn?

30 minutes of chair yoga may burn around 100-150 calories, depending on factors such as your weight and intensity of practice. The more physically challenging the poses, the more calories you may burn. However, the primary focus of chair yoga is not on burning calories but rather on improving overall health, flexibility and well-being.

• Is The Chair Workout Legit?

The chair workout, also known as chair aerobics or seated workouts, is a legitimate form of exercise. It is especially beneficial for older adults and those with limited mobility or injuries that prevent them from engaging in traditional forms of exercise. 

The use of a chair allows for modifications and support while still providing a low-impact and effective workout. So yes, the chair workout is legitimate and can provide numerous physical and mental benefits (9).

• Does Chair Yoga Count As Exercise?

Chair yoga is exercise. As per the Merriam-Webster dictionary, exercise is defined as “bodily exertion for the sake of developing and maintaining physical fitness (1).” 

Chair yoga incorporates gentle movements and breathing techniques that can improve flexibility, strength, and overall well-being, making it a valid form of exercise (10). While it may not be as intense as other forms of exercise, it still provides numerous physical benefits. So yes, chair yoga does count as exercise.

The Bottom Line

An energizing chair yoga sequence can take as little as 15 minutes and provide numerous physical, mental, and emotional benefits. It is a low-impact and accessible form of exercise that can be done by people of all ages and fitness levels. But always contact a medical professional before starting on any exercise program. This would be a way to be sure that your body is capable of performing any movements that an exercise may have.

Incorporating chair yoga into your routine can lead to improved flexibility, strength, balance, posture, and overall well-being. With this in mind, as you’re sitting in your chair, why not take a few minutes to try some gentle stretches and breathwork? Your body and mind will thank you.