{"id":61243,"date":"2024-06-25T11:57:05","date_gmt":"2024-06-25T11:57:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61243"},"modified":"2026-01-12T14:57:33","modified_gmt":"2026-01-12T14:57:33","slug":"21-day-chair-yoga-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/","title":{"rendered":"21-Day Chair Yoga for Core Strength:\u00a0A Beginner&#8217;s Guide (2026)"},"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\/21-day-chair-yoga-challenge\/#Does_Chair_Yoga_Count_as_Exercise\" >Does Chair Yoga Count as Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#1_Seated_Cat-Cow_Stretch\" >1. Seated Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#2_Seated_Forward_Bend\" >2. Seated Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#3_Chair_Boat_Pose\" >3. Chair Boat Pose<\/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\/21-day-chair-yoga-challenge\/#4_Seated_Side_Bend\" >4. Seated Side Bend<\/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\/21-day-chair-yoga-challenge\/#5_Seated_Twist\" >5. Seated Twist<\/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\/21-day-chair-yoga-challenge\/#6_Chair_Plank\" >6. Chair Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#7_Seated_Knee_Lifts\" >7. Seated Knee Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#8_Seated_Leg_Extensions\" >8. Seated Leg Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#9_Seated_Bicycle_Crunches\" >9. Seated Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#10_Seated_Warrior_II\" >10. Seated Warrior II<\/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\/21-day-chair-yoga-challenge\/#11_Seated_Eagle_Arms\" >11. Seated Eagle Arms<\/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\/21-day-chair-yoga-challenge\/#12_Seated_Windshield_Wipers\" >12. Seated Windshield Wipers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#Can_You_Get_in_Shape_with_Chair_Yoga\" >Can You Get in Shape with Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#Do_You_Need_a_Mat_for_Chair_Yoga\" >Do You Need a Mat for Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#What_Happens_If_I_Do_20_Minutes_of_Yoga_Every_Day\" >What Happens If I Do 20 Minutes of Yoga Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#Is_Chair_Yoga_Safe\" >Is Chair Yoga Safe?<\/a><\/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\/21-day-chair-yoga-challenge\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#Does_Chair_Pose_reduce_belly_fat\" >Does Chair Pose reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#Is_chair_yoga_good_for_weight_loss\" >Is chair yoga good for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#How_many_days_a_week_should_you_do_chair_yoga\" >How many days a week should you do 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\/21-day-chair-yoga-challenge\/#How_many_calories_does_30_minutes_of_chair_yoga_burn\" >How many calories does 30 minutes of chair yoga burn?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Core strength is essential for maintaining good posture, balance, and overall body stability. A sedentary lifestyle (where you sit for extended periods of time) can weaken the core muscles, leading to back pain and other health issues (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to strengthen your core, and one effective option is chair yoga. This 21-day guide will introduce you to the basics of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-core-strength\/\">chair yoga for core strength<\/a> and help you develop a consistent practice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Chair_Yoga_Count_as_Exercise\"><\/span><b>Does Chair Yoga Count as Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is exercise. The definition of exercise is any physical activity that requires effort and makes your muscles work. Chair yoga satisfies both criteria as it involves gentle movements and poses that engage and strengthen many muscles (<\/span><a href=\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, chair yoga may not seem like traditional exercise to some as it is low-impact and can be modified for all fitness levels. It also incorporates elements of mindfulness and relaxation, making it a well-rounded form of physical activity (<\/span><a href=\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">chair yoga poses<\/a> for core strength:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Seated_Cat-Cow_Stretch\"><\/span><b>1. Seated Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Seated Cat-Cow Stretch is excellent for warming up the spine and engaging the core muscles. It helps improve posture, alleviate back pain, and increase flexibility in the spine[<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC36\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">].<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor.<\/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;\">Inhale deeply, arch your back, and look up toward the ceiling (Cow Pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, round your spine, and tuck your chin to your chest (Cat Pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue flowing between these two positions for 5-10 breaths.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Seated_Forward_Bend\"><\/span><b>2. Seated Forward Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise stretches the lower back and hamstrings while activating the core muscles. It helps improve digestion and calm the mind.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, hinge at your hips, and reach your hands toward your feet or the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck relaxed and hold the position for 5-10 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise back to the starting position on an inhale.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"21 day chair yoga challenge\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Chair_Boat_Pose\"><\/span><b>3. Chair Boat Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair Boat Pose strengthens the core, improves balance, and enhances concentration. It&#8217;s a great way to engage the abdominal muscles without putting strain on the lower back.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg at a time until both legs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms forward at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 5-10 breaths, then lower your legs back to the floor.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Seated_Side_Bend\"><\/span><b>4. Seated Side Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise stretches the sides of the torso and engages the oblique muscles. It helps improve spinal flexibility and reduce tension in the shoulders.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right arm overhead and reach toward the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on the chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 5-10 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Seated_Twist\"><\/span><b>5. Seated Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated Twists are excellent for improving spinal mobility and activating the core muscles. They also help with digestion.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet hip-width apart.<\/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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and twist your torso to the right, looking over your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the twist for 5-10 breaths, then return to center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Chair_Plank\"><\/span><b>6. Chair Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair Plank is a powerful core exercise that also strengthens the shoulders, arms, and legs. It helps build overall body stability and endurance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand behind your chair and place your hands on the seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back until your body forms a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and hold the position for 20-30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your wrists are aligned under your shoulders.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Seated_Knee_Lifts\"><\/span><b>7. Seated Knee Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated Knee Lifts target the lower abdominal muscles and improve hip flexor strength. This exercise can help enhance balance and coordination.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right knee toward your chest while keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right foot back to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate knees for 10-15 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Seated_Leg_Extensions\"><\/span><b>8. Seated Leg Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated Leg Extensions strengthen the quadriceps and engage the core muscles. They also improve leg flexibility and muscle endurance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg straight out, keeping it parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds, then lower your leg back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Seated_Bicycle_Crunches\"><\/span><b>9. Seated <a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\">Bicycle Crunches<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the obliques and lower abs, promoting a toned midsection. It also improves coordination and balance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right knee toward your chest and twist your left elbow toward it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating for 10-15 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"21 day chair yoga challenge\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"10_Seated_Warrior_II\"><\/span><b>10. Seated Warrior II<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated Warrior II strengthens the core, legs, and arms. It also increases stamina and focus, which makes it a powerful pose for building overall strength.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit sideways on your chair, facing left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left leg straight out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out to the sides, parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"11_Seated_Eagle_Arms\"><\/span><b>11. Seated Eagle Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated Eagle Arms stretches the upper back and shoulders while engaging the core. It helps relieve tension and improve circulation in the upper body.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall in your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front of you at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right arm under your left arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and bring your palms together (or as close as possible).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, then switch arms.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga\/\"><i>21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Seated_Windshield_Wipers\"><\/span><b>12. Seated Windshield Wipers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the obliques and improves spinal flexibility. It\u2019s excellent for enhancing core strength and range of motion.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the sides of the chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently rotate your knees to the right, then to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating for 10-15 repetitions on each side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These exercises are derived from traditional yoga practices and are designed to make chair yoga accessible and effective for beginners who are looking to strengthen their core. Regular practice over 21 days will help build a solid foundation for more <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">advanced yoga poses<\/a> and healthier living.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_in_Shape_with_Chair_Yoga\"><\/span><b>Can You Get in Shape with Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting in shape with chair yoga is possible, but it requires dedication and consistency. As with any other form of exercise, results will vary depending on your current fitness level, body type, and the effort you put in. However, chair yoga offers a low-impact option for those with limited mobility or injuries that may prevent them from engaging in more strenuous forms of exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating regular chair yoga into your routine can improve muscle tone, flexibility, and balance while also providing the benefits of stress relief and relaxation (<\/span><a href=\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). With proper modifications and adjustments to poses, you can challenge your core muscles without putting excess strain on your body.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_a_Mat_for_Chair_Yoga\"><\/span><b>Do You Need a Mat for Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a mat is not necessary for chair yoga, it can provide additional support and cushioning during your practice. If you have hardwood or tile floors, a mat can also prevent slipping and offer greater stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re practicing on carpeted flooring, a mat may not be necessary. You can also use a folded blanket or towel to add extra padding under your feet or hands. It&#8217;s always a good idea to have one nearby in case you feel you need the added support.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_I_Do_20_Minutes_of_Yoga_Every_Day\"><\/span><b>What Happens If I Do 20 Minutes of Yoga Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you do 20 minutes of yoga every day, you can experience both physical and mental benefits (<\/span><a href=\"https:\/\/ymcawhittier.org\/what-is-chair-yoga-benefits\/#:~:text=Flexibility%3A%20Chair%20yoga%20involves%20seated,both%20your%20balance%20and%20coordination.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Consistency is key when it comes to yoga, as the more you practice, the more your body will adapt and improve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physically, regular chair yoga can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase muscle strength and flexibility, particularly in the core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve posture and stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce stiffness in joints and increase range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help with weight management by burning calories and boosting metabolism<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mentally, a daily 20-minute chair yoga practice can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce stress and promote relaxation through mindful breathing techniques<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve concentration and focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost mood and overall sense of well-being<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So 20 minutes of chair yoga in your daily routine can have numerous benefits for both your physical and mental health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog,<\/span><b><a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-seniors\/\"> Chair Exercises for Seniors<\/a>, <\/b><span style=\"font-weight: 400;\">we discussed how seniors can practice chair yoga.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Chair_Yoga_Safe\"><\/span><b>Is Chair Yoga Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is safe. It&#8217;s a low-impact form of exercise that can be modified to suit your individual needs. However, as with any physical activity, it&#8217;s essential to listen to your body and only do what feels comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any pre-existing medical conditions or injuries, it&#8217;s best to consult your doctor before you start any new exercise routine. They can provide guidance on how to modify poses or if there are any specific movements you should avoid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, make sure you inform your instructor (if you\u2019re taking a class) about any limitations or concerns you may have. They can offer modifications and alternatives during the practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be careful when choosing a chair for your practice. It should be sturdy and have a straight back to provide proper support. Avoid using chairs with wheels or armrests as they may not offer the necessary stability for certain poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that you warm up before starting your chair yoga practice and listen to your body during the session. If something feels uncomfortable or causes pain, you should stop immediately.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"21 day chair yoga challenge\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Chair_Pose_reduce_belly_fat\"><\/span><strong>Does Chair Pose reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair Pose, or any other exercise, does not specifically target belly fat. You cannot spot reduce fat by focusing on exercising certain areas of your body. Losing fat involves creating a calorie deficit, where your body burns more calories than you consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do this by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporating cardio exercises into your routine, such as walking or jogging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating a healthy, balanced diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing strength training exercises to build muscle mass (which can help increase metabolism) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you lose fat, there will be a decrease in body fat throughout your body, which will include your belly, but only at the same rate as everywhere else. However, Chair Pose is an excellent addition to any workout routine as it engages multiple muscle groups and helps improve overall strength. It can also contribute to building lean muscle mass and boosting metabolism, which can ultimately help reduce body fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chair_yoga_good_for_weight_loss\"><\/span><strong>Is chair yoga good for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga can be beneficial for weight loss when combined with a healthy diet and other forms of exercise. While it may not burn as many calories as more intense workouts, chair yoga helps build muscle mass, which can boost your metabolism and help with weight management (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the stress-reducing benefits of yoga can prevent stress-related weight gain by lowering cortisol levels in the body. By engaging in regular chair yoga, you can increase your physical activity level, improve your mood, and make healthier lifestyle choices, all of which contribute to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find more information in our<\/span><a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-belly-fat\/\"> <b>chair exercises for belly fat loss <\/b><\/a><span style=\"font-weight: 400;\">blog.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_a_week_should_you_do_chair_yoga\"><\/span><strong>How many days a week should you do chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The frequency of your chair yoga practice depends on your individual goals and fitness level. For general well-being and to see noticeable benefits, you should aim to practice chair yoga at least 3-4 times a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you want to see more significant improvements in flexibility, strength, and stress reduction, you should practice daily. It&#8217;s essential to listen to your body and avoid overdoing it, ensuring you allow adequate rest and recovery time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_30_minutes_of_chair_yoga_burn\"><\/span><strong>How many calories does 30 minutes of chair yoga burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of calories burned during 30 minutes of chair yoga can vary depending on the intensity of the practice and individual factors such as age, weight, and fitness level. On average, a 30-minute session of chair yoga will burn approximately 75-150 calories (<\/span><a href=\"https:\/\/www.calculator.net\/calories-burned-calculator.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this may seem modest in comparison to higher-intensity workouts, the holistic benefits of yoga, including improved flexibility, strength, mental clarity, and reduced stress (<\/span><a href=\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), contribute to overall health and can support long-term weight management when combined with other healthy habits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is an accessible and effective way to improve core strength, flexibility, and overall well-being. With regular practice and modifications to suit your needs, you can reap the benefits of this gentle form of exercise. The exercises in this 21-day guide are a great starting point for beginners, but always remember to listen to your body and make modifications as necessary.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Core strength is essential for maintaining good posture, balance, and overall body stability. A sedentary lifestyle (where you sit for extended periods of time) can weaken the core muscles, leading to back pain and other health issues (8). There are many ways to strengthen your core, and one effective option is chair yoga. This 21-day [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":61246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-61243","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 v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21-Day Chair Yoga for Core Strength:\u00a0A Beginner&#039;s Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 21 DAY CHAIR YOGA CHALLENGE \u27a4 is an excellent way to incorporate gentle exercise into your daily routine. It offers numerous physical and mental benefits, but it&#039;s essential to practice safely and listen to your body.\" \/>\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\/21-day-chair-yoga-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21-Day Chair Yoga for Core Strength:\u00a0A Beginner&#039;s Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"The \u2605 21 DAY CHAIR YOGA CHALLENGE \u27a4 is an excellent way to incorporate gentle exercise into your daily routine. It offers numerous physical and mental benefits, but it&#039;s essential to practice safely and listen to your body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/\" \/>\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=\"2026-01-12T14:57:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\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\/21-day-chair-yoga-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"21-Day Chair Yoga for Core Strength:\u00a0A Beginner&#8217;s Guide (2026)\",\"dateModified\":\"2026-01-12T14:57:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/\"},\"wordCount\":1889,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Core strength is essential for maintaining good posture, balance, and overall body stability. A sedentary lifestyle (where you sit for extended periods of time) can weaken the core muscles, leading to back pain and other health issues (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many ways to strengthen your core, and one effective option is chair yoga. This 21-day guide will introduce you to the basics of <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-core-strength\/\\\">chair yoga for core strength<\/a> and help you develop a consistent practice.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Chair Yoga Count as Exercise?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Chair yoga is exercise. The definition of exercise is any physical activity that requires effort and makes your muscles work. Chair yoga satisfies both criteria as it involves gentle movements and poses that engage and strengthen many muscles (<\/span><a href=\\\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However,  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/\",\"name\":\"21-Day Chair Yoga for Core Strength:\u00a0A Beginner's Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6.png\",\"dateModified\":\"2026-01-12T14:57:33+00:00\",\"description\":\"The \u2605 21 DAY CHAIR YOGA CHALLENGE \u27a4 is an excellent way to incorporate gentle exercise into your daily routine. 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It offers numerous physical and mental benefits, but it's essential to practice safely and listen to your body.","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\/21-day-chair-yoga-challenge\/","og_locale":"en_US","og_type":"article","og_title":"21-Day Chair Yoga for Core Strength:\u00a0A Beginner's Guide (2026)","og_description":"The \u2605 21 DAY CHAIR YOGA CHALLENGE \u27a4 is an excellent way to incorporate gentle exercise into your daily routine. It offers numerous physical and mental benefits, but it's essential to practice safely and listen to your body.","og_url":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-12T14:57:33+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6-1024x576.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"21-Day Chair Yoga for Core Strength:\u00a0A Beginner&#8217;s Guide (2026)","dateModified":"2026-01-12T14:57:33+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/"},"wordCount":1889,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6.png","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Core strength is essential for maintaining good posture, balance, and overall body stability. A sedentary lifestyle (where you sit for extended periods of time) can weaken the core muscles, leading to back pain and other health issues (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_day_chair_yoga_challenge\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many ways to strengthen your core, and one effective option is chair yoga. This 21-day guide will introduce you to the basics of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-core-strength\/\">chair yoga for core strength<\/a> and help you develop a consistent practice.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does Chair Yoga Count as Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Chair yoga is exercise. The definition of exercise is any physical activity that requires effort and makes your muscles work. Chair yoga satisfies both criteria as it involves gentle movements and poses that engage and strengthen many muscles (<\/span><a href=\"https:\/\/www.salisbury.sa.gov.au\/community\/healthy-living\/living-well\/community-health-and-wellbeing-news\/chair-yoga\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However,  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/","url":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/","name":"21-Day Chair Yoga for Core Strength:\u00a0A Beginner's Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/21-day-chair-yoga-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_6.png","dateModified":"2026-01-12T14:57:33+00:00","description":"The \u2605 21 DAY CHAIR YOGA CHALLENGE \u27a4 is an excellent way to incorporate gentle exercise into your daily routine. 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