{"id":45027,"date":"2022-07-14T17:50:15","date_gmt":"2022-07-14T17:50:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45027"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"chair-yoga-poses","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/","title":{"rendered":"5 Chair Yoga Poses For Strength And Flexibility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#1_Seated_Cat-Cow_Pose\" >1. Seated Cat-Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#2_Seated_Forward_Bend_Pose\" >2. Seated Forward Bend Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#3_Seated_Twist_Pose\" >3. Seated Twist Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#4_Eagle_Pose\" >4. Eagle Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#5_Seated_Deep_Breathing_Pranayama\" >5. Seated Deep Breathing (Pranayama)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#What_Are_The_Benefits_Of_Chair_Yoga_Poses\" >What Are The Benefits Of Chair Yoga Poses?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Chair yoga is the easier version of regular <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">yoga<\/a> and is practised sitting on a chair or standing using a chair for support. It&#8217;s perfect for beginners, seniors, and people with limited mobility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The following 10 <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=RKV47qk2boo\">chair yoga poses<\/a><\/strong><span style=\"font-weight: 400;\"> will help improve <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">your strength and flexibility<\/a>.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Seated_Cat-Cow_Pose\"><\/span><strong>1. Seated Cat-Cow Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose stretches the spine and neck and is good for relieving tension headaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the seated cat-cow pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and tuck your chin to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence for 10 deep breaths.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Seated_Forward_Bend_Pose\"><\/span><strong>2. Seated Forward Bend Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose stretches the hamstrings and lower back. It&#8217;s also calming and can help relieve stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the seated forward bend pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, bend forward from your hips, keeping your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your head and neck and allow your arms to dangle beside you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">Why And How You Should Use Yoga Blocks In Your Practice<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-41474 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png\" alt=\"chair yoga poses\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Seated_Twist_Pose\"><\/span><strong>3. Seated Twist Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">stretches<\/a> the shoulders, back, and hips. It&#8217;s also good for improving digestion and relieving lower back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the seated twist pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the back of the chair and your left hand on your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, twist to the right from your waist, looking over your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Eagle_Pose\"><\/span><strong>4. Eagle Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose stretches the shoulders and upper back. It also helps improve concentration and <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">balance<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform eagle pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg and wrap it around your left leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you can, hook your right foot behind your left calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your arms in front of you, right over left, and clasp your hands together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, press your thighs and elbows together and turn your head to look over your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38974 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1024x576.png\" alt=\"chair yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Seated_Deep_Breathing_Pranayama\"><\/span><strong>5. Seated Deep Breathing (Pranayama)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This breathing exercise calms the mind and nervous system. It&#8217;s also good for improving digestion and circulation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform seated deep breathing:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your thighs with your palms facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take 5 deep breaths in through your nose, filling up your belly first, then your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the fifth inhale, hold the breath in for a count of 5.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through your nose for a count of 5.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence 5 times.<\/span><\/li>\n<\/ol>\n<p><iframe title=\"BetterMe | Chair Yoga Poses\" width=\"770\" height=\"578\" src=\"https:\/\/www.youtube.com\/embed\/RKV47qk2boo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Chair_Yoga_Poses\"><\/span><strong>What Are The Benefits Of Chair Yoga Poses?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to practicing chair <a href=\"https:\/\/betterme.world\/articles\/aerial-yoga-benefits\/\">yoga poses<\/a> (<\/span><a href=\"https:\/\/www.lifespan.org\/lifespan-living\/chair-yoga-and-why-seated-yoga-poses-are-good-you#:~:text=Using%20your%20chair%20for%20seated,%2C%20inflammation%2C%20and%20chronic%20pain.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved strength and flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relief from tension headaches, stress, and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved circulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calming the mind and nervous system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aids in digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieves lower back pain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aside from the benefits listed above, chair yoga helps make yoga more accessible to people of all ages and abilities. It&#8217;s a great way to get started with yoga if you&#8217;re new to the practice, or if you have any injuries or chronic conditions that make it difficult to do traditional yoga poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To ensure your safety while practicing chair <a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\">yoga<\/a>, 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.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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, <a href=\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\">flexibility<\/a>, and overall well being.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V1_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chair yoga is the easier version of regular yoga and is practised sitting on a chair or standing using a chair for support. It&#8217;s perfect for beginners, seniors, and people with limited mobility (2). The following 10 chair yoga poses will help improve your strength and flexibility. 1. Seated Cat-Cow Pose This pose stretches the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[122],"class_list":["post-45027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Chair Yoga Poses For Strength And Flexibility - BetterMe<\/title>\n<meta name=\"description\" content=\"Chair yoga is a great option for people of all ages and abilities. Try these \u2605 10 CHAIR YOGA POSES \u27a4 for strength and flexibility. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Chair Yoga Poses For Strength And Flexibility\" \/>\n<meta property=\"og:description\" content=\"Chair yoga is a great option for people of all ages and abilities. Try these \u2605 10 CHAIR YOGA POSES \u27a4 for strength and flexibility. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/26f60939fdcac61cf84d069173207796\"},\"headline\":\"5 Chair Yoga Poses For Strength And Flexibility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\"},\"wordCount\":757,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Chair yoga is the easier version of regular <a href=\\\"https:\/\/betterme.world\/articles\/yoga-levels\/\\\">yoga<\/a> 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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\\\" alt=\\\"Get Your Personalized Chair Yoga Plan!\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The following 10 <\/span><strong><a href=\\\"https:\/\/www.youtube.com\/watch?v=RKV47qk2boo\\\">chair yoga poses<\/a><\/strong><span style=\\\"font-weight: 400;\\\"> will help improve <a href=\\\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\\\">your strength and flexibility<\/a>.<\/span>\\r\\n<h2><strong>1. Seated Cat-Cow Pose<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This pose stretches the spine and neck and is good for relieving tension headaches.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To perform the seated cat-cow pose:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place your hands on your knees.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">As you inhale, arch your back and look up toward the ceiling.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">As you exhale, round your back and tuck your chin to your chest.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\",\"url\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\",\"name\":\"5 Chair Yoga Poses For Strength And Flexibility - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Chair yoga is a great option for people of all ages and abilities. Try these \u2605 10 CHAIR YOGA POSES \u27a4 for strength and flexibility. 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Try these \u2605 10 CHAIR YOGA POSES \u27a4 for strength and flexibility. Keep reading to find out everything you want to know.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/","og_locale":"en_US","og_type":"article","og_title":"5 Chair Yoga Poses For Strength And Flexibility","og_description":"Chair yoga is a great option for people of all ages and abilities. Try these \u2605 10 CHAIR YOGA POSES \u27a4 for strength and flexibility. Keep reading to find out everything you want to know.","og_url":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png","type":"image\/png"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/26f60939fdcac61cf84d069173207796"},"headline":"5 Chair Yoga Poses For Strength And Flexibility","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/"},"wordCount":757,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Chair yoga is the easier version of regular <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">yoga<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Chair_Yoga_Poses\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The following 10 <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=RKV47qk2boo\">chair yoga poses<\/a><\/strong><span style=\"font-weight: 400;\"> will help improve <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">your strength and flexibility<\/a>.<\/span>\r\n<h2><strong>1. Seated Cat-Cow Pose<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">This pose stretches the spine and neck and is good for relieving tension headaches.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To perform the seated cat-cow pose:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up toward the ceiling.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and tuck your chin to your chest.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/","url":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/","name":"5 Chair Yoga Poses For Strength And Flexibility - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/5-Chair-Yoga-Poses-For-Strength-And-Flexibility.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Chair yoga is a great option for people of all ages and abilities. 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