9 Examples of Chair Yoga Poses You Can Slot Into Your Workout Routine

Every yoga type is beneficial, whether you’re sitting on a sturdy chair to complete the move or standing on your hands. It’s important to recognize that the difficult poses that get the most attention are a result of many hours of practice and the piecing together of simpler poses over time.

Chair yoga, in particular, is an excellent option for beginners, seniors, and individuals with mobility issues. It’s accessible, efficient, and can be done with just a chair at home. Even a short 10-minute session can boost your mood, flexibility, strength, and endurance. Holding simple poses for longer periods can also prepare your body for more intense physical activities.

In this article, we’ll explore nine chair yoga poses that you can incorporate into your workout routine. You’ll also learn about the scientifically-backed benefits of chair yoga and discover what makes it so appealing. 

What type of exercise is chair yoga?

The answer’s clue is already hidden in the name of this yoga since all the poses are either performed seated on the chair or using a chair for balance during standing poses (1). 

Are you working from home? Spare a few minutes for seated yoga poses without even standing from your chair. 

Are you cramming for another exam but feeling tension in your body? Have 5 minutes of chair exercises to relieve tension. 

Easy chair yoga poses appeal to a wide range of practitioners, especially seniors who might be underestimating their physical abilities. Aging doesn’t mean you have to stop engaging in physical activities; your body needs movement at every stage of life, and it becomes even more important as we age. Therefore, incorporating chair yoga into your routine is feasible, as long as you have a spacious area and a stable chair for safe practice.

Does the Chair Yoga Plan Really Work?

A chair yoga plan can be very effective if done correctly and consistently. There are numerous chair yoga options for seniors, beginners, and advanced practitioners looking to add a gentler activity to their routine.

You may already be familiar with some of the key benefits of chair yoga, which you can start experiencing within the first few weeks of regular practice. The sooner you begin, the sooner you can enjoy these positive effects.

You will stop slouching and become more balanced

Postural awareness and regular postural variation throughout the day is crucial for reducing back pain, a condition that affects over 600 million people globally.  (2). The prevalence of back pain is increasing, at least partially due to prolonged periods spent on electronic devices and partaking in sedentary hobbies. Chair yoga can break up the biggest culprit of posture-related back pain, and that’s prolonged positioning.

Maintaining any posture for too long places certain muscles in a chronically stretched position, while others are in a chronically shortened position. This results in overuse-type mechanisms of pain and injury. 

Contrary to popular belief, no posture is inherently “good” or “bad.” Any posture can be problematic if you stay in it for hours on end, just as any posture can give your muscles, tendons, and ligaments a much-needed break from another position if you had been in that position for too long prior to repositioning. 

Incorporating simple activities like chair yoga into your everyday routine can break the cycle of prolonged postures leading to pain and dysfunction. It will also make you more aware of your posture throughout the day. Improved postural awareness often comes with improved balance. (3).

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Your flexibility will amaze you 

Chair yoga poses are vital for enhanced flexibility since you’re moving and stretching your body in different directions. According to a 2019 meta-analysis of 22 studies in the International Journal of Behavioral Nutrition and Physical Activity, yoga can significantly improve flexibility (4). Yoga movements do this through static and dynamic stretching. Increased flexibility allows you to reduce your chances of falls and other movement-related issues.

We can’t help adding that being more flexible is good for your joints as you’ll be moving them in a fuller range of motion. Additionally, having a larger range of motion availability will assist your muscles in working more effectively and efficiently, which will improve independence and function with daily activities. 

You will start feeling stronger 

While holding poses provides a different training stimulus than traditional strength training, it can still enhance your strength and stability.  Sitting yoga poses have been shown to improve strength in a small study of 35 older women. Sure, this study is small and more research is needed. However, after the study the older women noticed improved strength in their arms, legs, and hands (5).

Your stress and anxiety may decrease and your sleep may improve

A 2018 study demonstrated the positive effects of yoga poses on stress and anxiety in women (6). This is unsurprising, as yoga asanas encourage individuals to focus on the present moment and engage in deep breathing through each pose.

Chair yoga sequences can also enhance sleep quality by improving breathing awareness and increasing physical activity levels. An American national survey revealed that over 55% of participants reported better sleep quality after incorporating yoga into their routines (7). 

Good sleep and reduced stress are keys to managing a healthy weight and losing the excess pounds you so badly want to get rid of. 

Can You Get in Shape with Chair Yoga?

Chair yoga is a generally low-intensity form of exercise for most individuals, but whether or not it can get you in shape depends on your goals and your starting point. For someone who is very deconditioned, chair yoga may result in significant early improvements that allows them to improve their functional independence and ease in performing their activities of daily living. 

However, for people who already have a solid baseline fitness level, chair yoga is unlikely to result in significant changes in your strength, endurance, coordination, or balance. It can certainly improve with your flexibility, which is also an important component of overall fitness. It can also provide wonderful mental health benefits, which is equally as important as physical health.

So yes, chair yoga can help get you in shape in many ways, but the degree of the results you experience are highly dependent on your goals and baseline fitness level. 

Read more: Chair Yoga for Knees: 8 Moves for Stronger Limbs

How to Do Chair Yoga at Home?

It’s simple! Start by picking exercises based on your fitness level, grab a sturdy chair, dab on something comfy, and get down to business. 

Check out these practical hacks to sprinkle chair yoga variety into your daily routine. Whether you’re a newbie or an avid practitioner, you can reap the benefits of chair yoga: 

1. You need to start with milder poses at a slow pace. Begin with a few asanas and gradually build up to longer sessions. There’s no need to progress at an accelerated pace. 
2. Please, be friends with your body. If your body feels uncomfortable during some pose, stop it and move to another asana. Take a break if needed. Don’t push yourself through poses despite what your body tells you. 
3. Find a comfy seat. Picking a sturdy but comfortable chair is crucial for proper performance. Select a chair that allows you to place your feet flat on the ground, and ensure it’s sturdy. 
4. Mingle chair yoga with other physical activities. As we already discussed, incorporating chair yoga into your fitness routine along with more strenuous workouts may perfectly bolster your weight-loss goals and help achieve desirable results quicker. 

9 Examples of Chair Yoga Exercises Explained

These 9 chair yoga exercises will provide a great start to your chair yoga journey. They will help enhance mobility while getting you accustomed to common yoga movements.

Chair Cat-Cow Stretch

How to perform the movement: 

1. Sit on a chair with your back straight and both feet on the floor. Place your hands on your knees. 
2. Inhale, arch your spine, and roll your shoulders down, bringing your shoulder blades onto your back. This is a cow position.
3. Exhale, round your spine, dropping your chin to your chest. This is a cat position.
4. Continue alternating between cow on the inhalations and cat on the exhalations for six breaths. 

Chair Pigeon

How to perform the movement: 

1. Sit comfortably on the chair. Bring your left ankle to rest on your right thigh, keeping the knee in line with your ankle. Hold this position for three to four breaths and change the leg. 
2. If you want to intensify the stretch, you may forward bend. 

Chair Eagle

How to perform the movement: 

1. Cross your left thigh over your right thigh and wrap the left foot all the way around the right calf.
2. Then cross your right arm over the left one at the elbow. Bend your elbows
3. allowing your palms to touch.
4. Lift the elbows and drop the
5. shoulders away from the ears.
6. Hold three to five breaths.

Chair Spinal Twist

How to perform the movement: 

1. Sit sideways on the chair, facing to the right. Twist your torso toward the right side and hold onto the back of the chair to create a spinal twist.
2. On each inhale, lengthen your spine and twist on each exhale for five breaths.
3. Move your legs around to the left side of the chair and perform the same movements to the left side.

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Chair Warrior I

How to perform the movement: 

1. After the spinal twist exercise, place your left leg over the side of the chair while you swing the right leg behind you.
2. Keep the sole of the right foot on the floor parallel to the seat of the chair and straighten the right leg.
3. Have your torso face over the left leg as you raise your arms up to the ceiling on an inhale coming to warrior I. Hold for three breaths.

Chair Warrior II

How to perform the movement: 

1. Switch gradually to Warrior II by opening up the arms with the left arm coming forward and the right arm going back.
2. Draw your right hip back, turning the torso to the right, to align it with the front of the chair.
3. Look over the left fingertips and hold warrior II for three breaths.

Downward-Facing Dog with chair

How to perform the movement: 

1. Stand in front of the chair, with your feet hip-distance apart.
2. Bending from the hips and your back straight, place your hands on the seat of the chair.
3. Step the feet back until you extend your arms fully. Plant your heels firmly on the ground. If this is difficult, bolster it by using a rolled-up towel to support the heels. You can also bend your knees if needed.
4. Hold the pose for four to five breaths.
5. Come back by stepping your feet forward again and raising the upper body to a standing position.

Upward Salute Pose

How to perform the movement: 

1. Sit in the chair, with your back straight and feet roughly planted on the floor.
2. As you inhale, raise both arms toward the ceiling. Keep your shoulders relaxed and avoid arching your back.
3. Exhale and lower the arms.

Supported Bridge Pose

How to perform the movement: 

1. Sit with your straight back against the back of the chair.
2. Plant your feet on the ground at hip-width apart, put your hands on your knees.
3. On an Inhale, lift your hips, tilting your pelvis forward.
4. Exhale and arch your back.
5. Hold this position for 5–7 breaths.

How Many Times a Week Should You Do Chair Yoga?

You can perform these chair yoga exercises and other seated poses as frequently as is comfortable for you. Given that chair yoga is a low-impact activity, it does not place significant stress on your body, making it an excellent complement to more vigorous training.

However, this does not imply that everyone should engage in chair yoga daily. Beginners, particularly those with limited training experience, should aim for 3 to 4 sessions per week. Seniors with certain health conditions or individuals with limited mobility should also start with three sessions per week. As strength and flexibility improve, you can gradually increase the frequency to more regular or even daily sessions. 

While chair yoga is a beginner-friendly form of exercise, proper form and breathing techniques are crucial to avoid injury and reach your full potential. Ultimately, listen to your body and remember that consistency is the most important factor on your road to success. 

Read more: Chair Yoga for Glutes: 6 Must-Have Exercises for Strength

Can You Lose Belly Fat with Chair Yoga?

While chair yoga alone is not sufficient for significant fat loss, it can contribute to overall fitness which can aid in a well-developed weight loss program. Remember that you cannot spot-reduce fat. Remember that you cannot spot-reduce fat. In other words, you cannot specifically target the excess adipose tissue in an area of your body by performing certain exercises or movements that engage the muscles that lie beneath it. Fat reduction occurs when an individual consistently achieves a caloric deficit (expending more calories than are consumed). Body fat percentage will decrease in a relatively even distribution throughout the body, though the exact distribution of fat loss is dependent on variables such as your body type and genetics. 

For effective fat reduction, a combination of activities and healthy habits is essential:

• Moderate and high intensity workouts. Incorporate cardio and strength training for maximum benefits.
• Healthy diet. Focus on consuming fiber, protein, healthy fats, and complex carbohydrates. Include vegetables, fruits, legumes, nuts, and lean meats in your daily meals.
• Limit alcohol. Reducing or eliminating alcohol intake can benefit both your body and mind.
• Reduce guilty pleasures. Minimize fast food and junk food, decreasing empty calories that get stored as fat.
• Quality sleep. Improve sleep by avoiding screens before bed, dimming lights, and maintaining a consistent sleep schedule.
• Stress management. Utilize chair yoga and other methods to reduce stress, and consider professional help if needed.

FAQs

• Do you need a mat for chair yoga?

You don’t need a mat for chair yoga since you won’t be performing exercises on the floor. However, some people prefer to use a mat under their chair and feet for a little extra grip. Ultimately, it’s totally up to you!

• Do you need a special chair for chair yoga?

Most people will find a chair that they already have and that will work just fine. Make sure the chair is firm and supportive, at a height that allows you to comfortably sit with your feet flat on the ground, no wheels, and preferably without armrests. 

• What do you wear for chair yoga?

There is no need for any attire that’s too elaborate. Just find something that’s comfortable and non-restrictive. You can perform chair yoga barefoot, in shoes, or in socks, however, if you’re wearing socks, make sure you have enough grip.

• Will 20 mins of yoga a day make a difference?

Twenty minutes per day of yoga or any other physical activity can make a notable difference in your overall health. If you are a sedentary person, it’s important to begin slowly to avoid injury and burnout, so twenty minutes will be a great starting point!

The Bottom Line

Chair yoga offers a gentle yet effective way to improve balance, flexibility, and posture. By incorporating the 9 chair yoga poses we discussed today into your routine, you can enhance your overall well-being. Remember to remain patient and be consistent as you start your journey. 

Pairing chair yoga with other forms of exercise and healthy habits can help you achieve your health and fitness goals and boost your mental health. Whether you’re a beginner or an experienced practitioner, chair yoga can be a valuable addition to your wellness journey.