{"id":47150,"date":"2022-11-09T12:15:28","date_gmt":"2022-11-09T12:15:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47150"},"modified":"2026-07-08T13:58:32","modified_gmt":"2026-07-08T13:58:32","slug":"chair-yoga-guide","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chair-yoga-guide\/","title":{"rendered":"Chair Yoga Guide: 7 Beginner Poses and a Daily Routine"},"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-guide\/#What_Is_Chair_Yoga\" >What Is Chair Yoga?<\/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-guide\/#Who_Should_Try_Chair_Yoga\" >Who Should Try Chair Yoga?<\/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-guide\/#Why_Should_You_Try_Chair_Yoga\" >Why Should You Try Chair Yoga?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#May_Improve_Balance_and_Flexibility\" >May Improve Balance and Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#May_Support_Your_Mood\" >May Support Your Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#May_Help_Build_Muscle_Strength_and_Tone\" >May Help Build Muscle Strength and Tone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#May_Support_Circulation\" >May Support Circulation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#How_Often_Should_I_Practice\" >How Often Should I Practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Tips_for_a_Sustainable_Chair_Yoga_Practice\" >Tips for a Sustainable Chair Yoga Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#How_To_Do_Chair_Yoga_Guide\" >How To Do Chair Yoga Guide<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Pigeon\" >Chair Pigeon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Forward_Fold\" >Chair Forward Fold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Twist\" >Chair Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Downward_Dog\" >Chair Downward Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Cat-Cow\" >Chair Cat-Cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Eagle_Arms\" >Chair Eagle Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Chair_Extended_Side_Angle\" >Chair Extended Side Angle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#15-Minute_Chair_Yoga_Routine\" >15-Minute Chair Yoga Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Build_Your_Routine_With_the_BetterMe_App\" >Build Your Routine With the BetterMe App<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#What_equipment_do_I_need_for_chair_yoga\" >What equipment do I need for chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Can_I_do_chair_yoga_every_day\" >Can I do chair yoga every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Is_chair_yoga_suitable_for_desk_workers\" >Is chair yoga suitable for desk workers?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#How_is_chair_yoga_different_from_regular_yoga\" >How is chair yoga different from regular yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#Can_I_do_chair_yoga_if_I_have_limited_mobility\" >Can I do chair yoga if I have limited mobility?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A chair yoga guide is a beginner-friendly resource that explains how to practice yoga while seated or using a chair for support. It walks you through gentle poses, a simple routine, and practical tips. This approach adapts traditional yoga to be more accessible, making it a comfortable option for older adults, desk workers, and anyone easing into movement.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_Guide\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ready to move without getting on the floor? This chair yoga guide gives you everything you need to begin with confidence. Whether you&#8217;re new to movement or coming back after a break, chair yoga meets you where you are. You&#8217;ll find clear steps, a sample routine, and honest answers to common questions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it as a friendly coach in your corner, offering options instead of orders. No fancy equipment. No pressure to perform. Just simple, supportive movement you can fit into a busy day, at your own pace and comfort level.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Chair_Yoga\"><\/span><b>What Is Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is a gentler form of yoga that uses a chair for support during poses. It&#8217;s suitable for people of all levels and abilities. This style of seated yoga was developed in 1982 by yoga instructor Lakshmi Voelker-Binder, who wanted to create more accessible options for her students.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a chair helps with balance while easing pressure on your lower joints, like your knees and hips. That doesn&#8217;t make it less meaningful than other forms of yoga. It simply adapts the poses to fit your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga is really about understanding what works for you. Poses should adapt to the person, not the other way around. Whether you practice on a mat or in a chair, the core principles stay the same: staying present, focusing on your breath, and paying attention to how you feel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have joint, muscle, or ongoing mobility concerns, please consult your physician before starting this or any new movement routine.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Try_Chair_Yoga\"><\/span><b>Who Should Try Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga can be enjoyed by almost anyone. That said, this gentle chair yoga style may be an especially good fit for certain groups. Here&#8217;s who often benefits most:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adults over 65.<\/b><span style=\"font-weight: 400;\"> Chair yoga is a gentle, low-impact practice that may support mobility and overall well-being as you age (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12591597\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Many older adults appreciate having a chair for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People with limited mobility.<\/b><span style=\"font-weight: 400;\"> Chair yoga for limited mobility may offer a more accessible movement option for those who find standing poses challenging. You can adapt each pose to your comfort level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Desk workers.<\/b><span style=\"font-weight: 400;\"> If you sit for most of the day, office chair yoga can be a practical way to add gentle movement to your workday. A few poses between tasks may help ease tension and support chair yoga for posture (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/394543345_bEffectiveness_of_Chair_Yoga_on_Improving_Quality_of_Life_Among_the_Office_Workers_with_Back_Pain_-_An_Experimental_Studyb\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners.<\/b><span style=\"font-weight: 400;\"> New to yoga? Seated yoga is a welcoming starting point. The chair offers a stable base while you build confidence and get familiar with the basics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Everyone&#8217;s body is different, so listen to yours as you go. There&#8217;s no right or wrong pace here. The goal is to find movement that feels good and fits your daily life. Move at whatever speed feels comfortable for you.<\/span><\/p>\n<p><b><i>Read more: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\"><i>Should You Do Chair Yoga Every Day?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Try_Chair_Yoga\"><\/span><b>Why Should You Try Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Modified chair yoga poses work many of the same muscles as traditional poses. That means this practice may offer similar benefits in a more accessible package. Here&#8217;s what a regular practice may support.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Improve_Balance_and_Flexibility\"><\/span><b>May Improve Balance and Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining balance and flexibility matters for everyday movement and independence. It may also lower your risk of falls as you age. One study found that older adults who practiced chair yoga twice a week showed improvements in lower-body flexibility and balance over time (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Support_Your_Mood\"><\/span><b>May Support Your Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Movement and mood tend to go hand in hand. One study found that older adults who took part in chair yoga twice a week reported a more positive mood and feeling more relaxed over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11370153\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For many people, taking a few quiet minutes to breathe and stretch can feel like a small reset.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Help_Build_Muscle_Strength_and_Tone\"><\/span><b>May Help Build Muscle Strength and Tone<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga poses may help support muscle strength in people of all ages. One review found that chair-based movement may be useful for older adults working to maintain muscle strength (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1902\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This matters because muscle tends to decline with age, which can affect everyday function (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2665944124000221\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Support_Circulation\"><\/span><b>May Support Circulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gentle, repeated movement gets your body going. Chair yoga for circulation, especially through poses that open the arms and shoulders, may help you feel more energized and less stiff after long periods of sitting (<\/span><a href=\"https:\/\/www.brownhealth.org\/be-well\/chair-yoga-and-why-seated-yoga-poses-are-good-you\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s a simple way to add a little more movement to your routine.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olga-chair-yoga-5.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Practice\"><\/span><b>How Often Should I Practice?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no official guidelines on how often to practice chair yoga. So there&#8217;s flexibility here to find what works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, general activity recommendations suggest that adults aged 65 and older aim for 2 days of strengthening activities and 3 days of balance activities each week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Practicing chair yoga two or three times a week may be a reasonable place to begin. From there, you can adjust based on how you feel and what fits your schedule.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_Guide\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_a_Sustainable_Chair_Yoga_Practice\"><\/span><b>Tips for a Sustainable Chair Yoga Practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to a sustainable yoga practice is balance. Doing too much too soon can lead to strain, so pacing yourself matters. Here are a few practical tips to keep your practice comfortable and consistent:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep sessions short.<\/b><span style=\"font-weight: 400;\"> Try 10 minute chair yoga or 15 minute chair yoga sessions to begin. Short, regular practice tends to be easier to stick with than long, occasional ones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body.<\/b><span style=\"font-weight: 400;\"> Your body sends signals when something feels off. If you feel real strain, or your muscles are shaking, pause and rest. You can always return to the pose later.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Explore chair yoga modifications.<\/b><span style=\"font-weight: 400;\"> If a pose feels tricky, try a gentler variation. Everyone is different, and it&#8217;s about what feels comfortable and adaptable for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add chair yoga breathing exercises.<\/b><span style=\"font-weight: 400;\"> Pairing slow, steady breaths with your movement can help you stay present and relaxed throughout your session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take rest days.<\/b><span style=\"font-weight: 400;\"> If you&#8217;re working on strength and flexibility, rest days give your muscles time to recover. Mixing things up also keeps your practice fresh.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consistency beats intensity here. A gentle, regular rhythm tends to serve you better than pushing hard now and then.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Chair-Yoga-Women-Banner-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Chair_Yoga_Guide\"><\/span><b>How To Do Chair Yoga Guide<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is all about adaptability. The type of chair doesn&#8217;t matter much, and there are no special &#8220;yoga chairs&#8221; needed. Avoid chairs with wheels, since they can be unstable. If you&#8217;re shorter, place a block or folded mat under your feet for a firm base. These simple chair yoga modifications make each pose more comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 beginner-friendly poses to try at home.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Pigeon\"><\/span><b> Chair Pigeon<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose may help ease ongoing discomfort and support mobility in the hip area.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright and bring your right ankle to rest on your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position and feel the gentle stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Forward_Fold\"><\/span><b> Chair Forward Fold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose stretches your lower back and legs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with knees bent and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and slowly fold forward, reaching toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on the floor or near it, and feel the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly rise back up.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Twist\"><\/span><b> Chair Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose lengthens your spine and supports flexibility. It may also help ease tension in the back area.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with knees bent and hands on your lap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your upper body to the right, holding the chair back for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olga-chair-yoga-7.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Downward_Dog\"><\/span><b> Chair Downward Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This standing variation offers stretching benefits for your shoulders, legs, and back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the seat of your chair, arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward and place your hands on the seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold, then return to standing.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Cat-Cow\"><\/span><b> Chair Cat-Cow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This gentle pose supports spinal flexibility. It may also help relieve tension in the neck, back area, and shoulders.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, open your chest, and gently arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, round your back, and bring your chin toward your chest.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Eagle_Arms\"><\/span><b> Chair Eagle Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move supports your arms, opens your shoulders, and encourages circulation.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and stretch your arms out to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and swing your right arm under your left in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab opposite shoulders, giving yourself a hug.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your elbows slightly, then roll your shoulders down. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Extended_Side_Angle\"><\/span><b> Chair Extended Side Angle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose engages your chest, shoulder, and core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold into a forward chair bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left fingertips on the floor outside your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your chest, twist right, and extend your right arm toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few breaths, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olga-chair-yoga-6.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"15-Minute_Chair_Yoga_Routine\"><\/span><b>15-Minute Chair Yoga Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ready to put it all together? This sample chair yoga routine strings the poses into one flowing session. It&#8217;s a great starting point for a beginner-friendly 15 minute chair yoga practice you can repeat anytime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can save or print this table to keep beside your chair. Many people find printable chair yoga exercises helpful for staying on track without checking a screen mid-session.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1367\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Pose<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Focus Area<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t0:00\u20132:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated Breathing\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBreath awareness and focus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2:00\u20135:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair Cat-Cow\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpine mobility and tension release\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5:00\u20138:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair Forward Fold\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLower back and legs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8:00\u201311:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair Pigeon (both sides)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip mobility and comfort\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t11:00\u201313:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair Eagle Arms\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShoulders and circulation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t13:00\u201315:00\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated Twist (both sides)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpinal rotation and flexibility\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\"><i>Chair Yoga For Beginners: Easy &amp; Effective At-Home Workouts<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Build_Your_Routine_With_the_BetterMe_App\"><\/span><b>Build Your Routine With the BetterMe App<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Looking to build a consistent movement routine? The BetterMe app can help you get started. It offers a variety of chair-based poses, plus breathing exercises to help you relax and focus. Whether you&#8217;re a beginner or more experienced, you can move at your own pace. It&#8217;s a friendly, accessible way to keep gentle movement in your day, wherever you are.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_equipment_do_I_need_for_chair_yoga\"><\/span><strong>What equipment do I need for chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You need a sturdy, armless chair placed on a non-slip surface. No specialized equipment is required. A folded mat under your feet can add extra stability if you&#8217;re shorter.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_chair_yoga_every_day\"><\/span><strong>Can I do chair yoga every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, many people practice chair yoga daily. That said, starting with 2\u20133 sessions per week is a reasonable approach for beginners. You can build from there as it feels comfortable.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chair_yoga_suitable_for_desk_workers\"><\/span><strong>Is chair yoga suitable for desk workers?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chair yoga can be a practical way for desk workers to add gentle movement to their workday. Even a few poses between tasks may help you feel less stiff.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_is_chair_yoga_different_from_regular_yoga\"><\/span><strong>How is chair yoga different from regular yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga adapts traditional yoga poses to be performed while seated or using a chair for support. This makes the practice more accessible for many people.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_chair_yoga_if_I_have_limited_mobility\"><\/span><strong>Can I do chair yoga if I have limited mobility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga is designed to be adaptable, and many poses can be modified to suit different levels of mobility. If you have ongoing mobility concerns, consider checking with your physician first.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_Guide\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chairyoga-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><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 gentle, accessible version of traditional yoga that offers similar movement benefits with a chair for support. This chair yoga guide covered what it is, who it suits, and how to practice with 7 simple poses and a routine. Grab a sturdy chair, try a few poses today, and see how gentle movement fits into your day.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A chair yoga guide is a beginner-friendly resource that explains how to practice yoga while seated or using a chair for support. It walks you through gentle poses, a simple routine, and practical tips. This approach adapts traditional yoga to be more accessible, making it a comfortable option for older adults, desk workers, and anyone [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":93008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-47150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Chair Yoga Guide: 7 Beginner Poses and a Daily Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CHAIR YOGA GUIDE \u27a4 with 7 beginner poses, a 15-minute routine, and simple tips to help you add gentle, seated movement to your day.\" \/>\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-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair Yoga Guide: 7 Beginner Poses and a Daily Routine\" \/>\n<meta property=\"og:description\" content=\"\u2605 CHAIR YOGA GUIDE \u27a4 with 7 beginner poses, a 15-minute routine, and simple tips to help you add gentle, seated movement to your day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/\" \/>\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=\"2026-07-08T13:58:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/1434-chair-yoga-guide.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 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-guide\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-guide\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/39ad9807cee0673a1503badef816961b\"},\"headline\":\"Chair Yoga Guide: 7 Beginner Poses and a Daily Routine\",\"dateModified\":\"2026-07-08T13:58:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-guide\\\/\"},\"wordCount\":1790,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/1434-chair-yoga-guide.jpg\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A chair yoga guide is a beginner-friendly resource that explains how to practice yoga while seated or using a chair for support. 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