{"id":62092,"date":"2024-07-26T09:08:48","date_gmt":"2024-07-26T09:08:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62092"},"modified":"2024-07-26T09:09:12","modified_gmt":"2024-07-26T09:09:12","slug":"chair-yoga-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/","title":{"rendered":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses"},"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-plan\/#Does_the_28-day_Chair_Yoga_Plan_Work\" >Does the 28-day Chair Yoga Plan Work?<\/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\/chair-yoga-plan\/#Why_28_Days\" >Why 28 Days?<\/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\/chair-yoga-plan\/#Chair_Yoga_Plan_Why_Chair_Yoga\" >Chair Yoga Plan: Why Chair Yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#4_Tips_For_Keeping_Up_The_28_Day_Chair_Yoga_Plan\" >4 Tips For Keeping Up The 28 Day Chair Yoga Plan:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#10_Chair_Yoga_Poses_to_Practice_For_28_Days\" >10 Chair Yoga Poses to Practice For 28 Days<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#Cat-Cow_%E2%80%93_Bitilasana_Marjaryasana\" >Cat-Cow &#8211; Bitilasana Marjaryasana<\/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-plan\/#Spinal_Twist_%E2%80%93_Bharadvajasana\" >Spinal Twist &#8211; Bharadvajasana<\/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\/chair-yoga-plan\/#Downward-dog_%E2%80%93_Adho_Mukha_Svanasana\" >Downward-dog &#8211; Adho Mukha Svanasana<\/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\/chair-yoga-plan\/#Warrior_I_%E2%80%93_Virabhadrasana_I\" >Warrior I &#8211; Virabhadrasana I<\/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\/chair-yoga-plan\/#Warrior_II_%E2%80%93_Virabhadrasana_II\" >Warrior II &#8211; Virabhadrasana II<\/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\/chair-yoga-plan\/#Reverse_Plank_%E2%80%93_Purvottanasana\" >Reverse Plank &#8211; Purvottanasana<\/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-plan\/#Pigeon_Pose_%E2%80%93_Eka_Pada_Rajakapotasana\" >Pigeon Pose &#8211; Eka Pada Rajakapotasana<\/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-plan\/#Chair_%E2%80%9CSquat%E2%80%9D_%E2%80%93_Malasana\" >Chair \u201cSquat\u201d &#8211; Malasana<\/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-plan\/#Seated_Boat_%E2%80%93_Navasana\" >Seated Boat &#8211; Navasana<\/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-plan\/#Seated_Savasana\" >Seated Savasana<\/a><\/li><\/ul><\/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\/chair-yoga-plan\/#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-17\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#Is_chair_yoga_difficult\" >Is chair yoga difficult?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#Do_chair_exercises_really_work\" >Do chair exercises really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#Who_is_chair_yoga_for\" >Who is chair yoga for?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you, like many of us, spend hours a day working at a desk, you may be at risk of negative physical and cognitive effects (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30087262\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). That said, it may be easier than you think to fit a simple chair yoga routine into your day to help counteract these health risks. Chair yoga has gained popularity, due to its accessibility and range of physical and mental health benefits.\u00a0<\/span><span style=\"font-weight: 400;\">Chair yoga plan can also be a practical and accessible way to workout if you have any health conditions or injuries that may prevent you from taking up other forms of exercise.<\/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;LINK&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;:811,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\" 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;\">Below you will find 10 chair yoga poses that can constitute a full-body workout. By integrating this sequence into your daily routine, you can experience the mind and body benefits of yoga (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-019-0789-2\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) and the satisfaction of a workout plan. Try this chair yoga plan for 28 days and experience the benefits for yourself.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_28-day_Chair_Yoga_Plan_Work\"><\/span><strong>Does the 28-day Chair Yoga Plan Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unsurprisingly, daily exercise is one of the top five habits for a long healthy life (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/harvard-researchers-say-healthy-habits-may-add-years-to-your-life\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re struggling to fit an exercise routine into a busy working week, chair yoga might just be the solution you\u2019re looking for. Keep reading to learn 10 chair yoga poses that you can easily fit into your day, all from the convenience of the chair you are sitting on.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_28_Days\"><\/span><b>Why 28 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like all exercise routines, consistency is key. You may have heard that it takes 28 days to build a habit. While this timeframe may vary from person to person, sticking to a routine for 4 weeks means you\u2019ll likely begin to see and feel the benefits of chair yoga and will want to continue with this simple daily routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Yoga_Plan_Why_Chair_Yoga\"><\/span><b>Chair Yoga Plan: Why Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair yoga is easily adaptable and accessible to anyone&#8217;s needs. Many have modern lives that require them to work at a desk where they find themselves seated for long hours each day. Chair yoga is a brilliant way to add some movement into a day without the need for a gym or any extra equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The chair yoga poses described below can be adapted for either a moderate exercise routine, or to achieve more strenuous workout.<\/span><\/p>\n<p><a href=\"\/\/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;\"><img decoding=\"async\" class=\"aligncenter wp-image-61898 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7-1024x576.png\" alt=\"chair yoga plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Tips_For_Keeping_Up_The_28_Day_Chair_Yoga_Plan\"><\/span><b>4 Tips For Keeping Up The 28 Day Chair Yoga Plan:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Create a routine<\/b><span style=\"font-weight: 400;\"> &#8211; Perhaps in the morning before you start work, at the start of your lunch break at work, or to wind down in the evening before bed. Find what time of day works best for you, set an alarm and stick to it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay accountable<\/b><span style=\"font-weight: 400;\"> &#8211; Find a friend who is also looking to build healthy daily habits and check-in regularly to motivate each other.<\/span> <span style=\"font-weight: 400;\">Accountability works! (<\/span><a href=\"https:\/\/observer.com\/2017\/03\/psychological-secrets-hack-better-life-habits-psychology-productivity\/\"><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>Make it fun<\/b><span style=\"font-weight: 400;\"> &#8211; No one is motivated to do something boring to their day. Keep up your 28 day chair yoga plan by making it something to look forward to, such as listening to your favorite music while you practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your progress<\/b><span style=\"font-weight: 400;\"> &#8211; For many of us, tracking our progress can help motivate us and remind us of the benefits we are experiencing. This might involve taking \u2018before\u2019 and \u2018after\u2019 photos, or journaling daily to reflect on your experience.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Chair_Yoga_Poses_to_Practice_For_28_Days\"><\/span><b>10 Chair Yoga Poses to Practice For 28 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following chair yoga poses cover many of the key areas of the body that are targeted during a workout. As a yoga practice, the following poses also integrate mindful breathing, which would bring a sense of peace and clarity to your day &#8211; the perfect midday pick-me-up!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a health condition, injury, or are taking any medication, please ask your healthcare provider&#8217;s advice on whether or not chair yoga is suitable for you.<\/span><\/p>\n<ol>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow_%E2%80%93_Bitilasana_Marjaryasana\"><\/span><b> Cat-Cow &#8211; <\/b><b><i>Bitilasana Marjaryasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Cat-cow is often used at the start of a yoga class to warm up the spine and connect the body to the breath. This practice can promote circulation and increase energy, making it a brilliant way to begin your practice. It can be simply adapted to practice in a chair:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated comfortably on your chair, place your feet flat on the floor about hip-width distance apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands on your knees and sit up straight to lengthen your spine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply through your nose, pressing the stomach and chest forward into a slight backbend as you lift your chin up towards the ceiling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale through the nose, draw your stomach in, curving the spine and bringing your chin down towards your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for up to 2 minutes at a speed that is comfortable for you, you may like try counting to 4 for each breath<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/easy-chair-yoga-poses\/\">13 Easy Chair Yoga Poses You Can Do at Home<\/a><\/em><\/p>\n<ol start=\"2\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Spinal_Twist_%E2%80%93_Bharadvajasana\"><\/span><b>Spinal Twist &#8211; <\/b><b><i>Bharadvajasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Taking care of the spine is a fundamental goal in yoga and thought to be crucial for good health. Spinal twists can support effective breathing and promote good posture, which are key for a safe and effective workout. This spinal twist complements the cat-cow exercise and further warms up the spine for the chair yoga workout.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your chair with both of your feet on the floor at hip-width distance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a straight spine, take hold of the left side of your seat with your left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your stomach muscles, and without moving your feet or legs, twist your body to the left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach with your right hand to hold around the back left side of the chair and look over your left shoulder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the twist for at least 5 long deep breaths or up to 2 minutes while focusing on <a href=\"https:\/\/betterme.world\/articles\/breathing-for-focus\/\">breathing<\/a> steadily<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you release the spinal twist to the left, take a moment to reset and take a breath before you repeat this posture on the right<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-60859 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-1024x576.png\" alt=\"chair yoga plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ol start=\"3\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Downward-dog_%E2%80%93_Adho_Mukha_Svanasana\"><\/span><b> Downward-dog &#8211; <\/b><b><i>Adho Mukha Svanasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">One of the most well-known yoga postures, downward-dog is a foundational pose in most yoga classes. Its benefits include strengthening the arms and upper body, and stretching the spine and backs of the legs. Bringing the head below the heart can slow down the heart rate to relieve stress and tension. Using a chair for downward-dog makes it a little easier if you have tight hamstrings or lower back issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note, this posture is not suitable for a <a href=\"https:\/\/betterme.world\/articles\/yoga-chair-office\/\">desk chair<\/a> on wheels. Make sure to either use a chair that will not slide or to lean the back of the chair against a wall.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing towards your chair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place your hands just inside the edges of the seat of the chair\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to press your hands down allowing the chair to take your weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips and tailbone up to the ceiling and step your feet back slightly to make a V-shape with your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen the back of your neck by bringing your head down and gazing up towards your navel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to align your arms and back in one line and breathe steadily while holding this position for up to 10 breaths.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\" target=\"_blank\" rel=\"noopener\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<ol start=\"4\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Warrior_I_%E2%80%93_Virabhadrasana_I\"><\/span><b> Warrior I &#8211; <\/b><b><i>Virabhadrasana I<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Postures within the warrior series test your strength, endurance, and<a href=\"https:\/\/betterme.world\/articles\/stretching-techniques\/\"> flexibility<\/a>. The key to holding steady in these poses is to keep your focus on maintaining steady breathing.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin seated, then turn your body and feet to face the right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your right foot on the floor and extend your left leg back behind so you are in a seated lunge position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure that your hips are square, both facing towards the direction of your right knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you take a deep inhale, lift your arms up towards the ceiling, you can hold them here, or place the palms together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this posture for 5 to 10 breaths, keeping your gaze on one spot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Warrior_II_%E2%80%93_Virabhadrasana_II\"><\/span><b> Warrior II &#8211; <\/b><b><i>Virabhadrasana II<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Similarly to Warrior 1, Warrior 2 builds strength and stability in both the lower and upper body, particularly the spine and pelvis. It&#8217;s a great pose to add to your <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\">Chair Yoga Workout Plan<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin seated, then turn your body and feet to face the right side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left leg back, placing your left foot flat on the floor, allowing your hips and upper body to open out, facing the direction of the front of the chair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out parallel to the floor and turn your head to gaze past your right fingertips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths focusing while breathing steadily and holding your focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-51325 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors-1024x576.png\" alt=\"Chair Yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ol start=\"6\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Plank_%E2%80%93_Purvottanasana\"><\/span><b> Reverse Plank &#8211; <\/b><b><i>Purvottanasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Reverse plank provides a gentle backbend and stretches the front of the body to open up the hips and chest. This chair yoga pose can improve wrist, arm, and shoulder strength, and will help to tone and strengthen your glutes, abdomen, and thighs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note, this posture is not suitable for a desk chair on wheels. Make sure to either use a chair that will not slide or to lean the back of the chair against a wall.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start seated and hold around the sides of the chair seat with your hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to walk your feet forwards, allow your hips to lift up off the chair seat and create a straight line with your legs, hips, abdomen, and chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Firmly press your palms into the chair as you lift your chest, squeeze your thighs to keep your legs straight, and engage your core\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 3 to 5 breaths<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If it is comfortable on your neck, allow your head to come back so as to extend the stretch into your upper chest and neck<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax, and repeat<\/span><\/li>\n<\/ul>\n<ol start=\"7\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Pigeon_Pose_%E2%80%93_Eka_Pada_Rajakapotasana\"><\/span><b> Pigeon Pose &#8211; <\/b><b><i>Eka Pada Rajakapotasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This seated pigeon pose promotes flexibility in the hips and pelvis, an area which can become tight though spending long periods of sitting down. Through regular practice you can regain flexibility in the hips to reduce risk of injury plus hip and lower back pain.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with a straight spine and two feet on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift up the right knee and take hold of your right foot with your left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your right knee to relax to the side as you place your right foot on top of your left knee &#8211; if needed, you can keep hold of your right knee with your right hand for support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position with a straight spine as you allow the hips to relax and soften<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 5 to 10 breaths<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take care as you come out of the posture and repeat on the other side<\/span><\/li>\n<\/ul>\n<ol start=\"8\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Chair_%E2%80%9CSquat%E2%80%9D_%E2%80%93_Malasana\"><\/span><b> Chair \u201cSquat\u201d &#8211; <\/b><b><i>Malasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This chair yoga pose has been adapted to mimic the movement and stretch within the hips that are accessed in a yogic squat. This variation can be highly beneficial for alleviating back pain, which is common in those who spend long periods of time seated.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit as far back in the chair as as you can with your feet flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your feet slightly wider than your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold your upper body forwards to bring your shoulders between your knees and place your hands on the floor between your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press your heels into the floor while you keep your hips firmly seated on the chair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your neck relax so that your head can comfortably hang between your legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may like to keep your hands on the floor, alternatively, you can hold onto the opposite elbow to create slightly more weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 3 to 5 breaths<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-61305 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_7-1024x576.png\" alt=\"chair yoga plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ol start=\"9\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Boat_%E2%80%93_Navasana\"><\/span><b> Seated Boat &#8211; <\/b><b><i>Navasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Boat pose is well known for building strength in the abdominals and lower back. These benefits can also be experienced in a seated variation of the posture.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit towards the front of your chair with your feet on the floor and a straight spine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the chair next to your hips as you engage your abdominals and ligt your knees towards your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can hold this here, or if you\u2019d like to take it further you can begin to extend your legs forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find somewhere that you can hold the position while breathing steadily and stay here for 3 breaths<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax, and repeat<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners-2\/\">Chair Yoga for Beginners: Achieve Transformation Through Easy Movements<\/a><\/em><\/p>\n<ol start=\"10\">\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Savasana\"><\/span><b> Seated <\/b><b><i>Savasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Savasana is an important part of any yoga practice and requires the act of stillness and a focus on \u2018letting go\u2019. It is a practice for both the body and mind and provides an opportunity to absorb and integrate the benefits of the chair yoga poses you have just practiced.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow yourself to sit back comfortably in your chair, resting on the chair back while still keeping your spine lengthened<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and rest your hands on your thighs or knees with the palms facing up, allow your arms to relax<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathing into your belly, let go of any attachment to your rising thoughts and simply focus on your breath and the concept of \u2018letting go\u2019 in your mind and body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay here for at least 2 minutes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try this sequence of chair yoga poses for 28 days to experience for yourself how these <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">simple postures<\/a> can improve your physical and mental health. Remember to find a friend or work colleague to keep you accountable, keep it fun, and track your progress through photos or journal entries to see the benefits of chair yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-62094 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/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=\"Is_chair_yoga_difficult\"><\/span><strong>Is chair yoga difficult?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga poses are relatively simple and should not be difficult for most people. However, for people with mobility issues, or the elderly, it is advisable to seek guidance from a certified yoga teacher.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_chair_exercises_really_work\"><\/span><strong>Do chair exercises really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga is an effective form of gentle exercise to improve your health. While higher intensity exercise will more likely produce physical results faster, chair yoga provides a range of benefits, including improved circulation, increased strength and flexibility, and greater sense of wellbeing.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Who_is_chair_yoga_for\"><\/span><strong>Who is chair yoga for?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga is not only beneficial for seniors and those with reduced mobility. It is an effective and convenient form of exercise which can improve the health of anyone who practices it regularly.<\/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;LINK&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;:811,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_plan\" 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><b>Chair Yoga Plan: The Bottom Line<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The 28-Day Chair Yoga Plan offers a practical solution for individuals who spend extended periods sitting, often leading to negative physical and cognitive effects. Our guide outlines ten accessible chair yoga poses that form a full-body workout, best suited for those with health conditions or injuries. Emphasizing the importance of consistency, the plan encourages daily practice for 28 days to build a habit and experience the benefits of yoga. The poses, which range from Cat-Cow to Seated Savasana, are designed to improve flexibility, strength, and mental clarity. Through our guide, we\u2019ve also equipped you with tips for maintaining the routine, such as creating a schedule, staying accountable, making the practice enjoyable, and tracking your progress consistently.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you, like many of us, spend hours a day working at a desk, you may be at risk of negative physical and cognitive effects (4). That said, it may be easier than you think to fit a simple chair yoga routine into your day to help counteract these health risks. Chair yoga has gained [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":62093,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,49,52],"tags":[],"coauthors":[219],"class_list":["post-62092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-betterme-fitness","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.\" \/>\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-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses\" \/>\n<meta property=\"og:description\" content=\"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\" \/>\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:modified_time\" content=\"2024-07-26T09:09:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1024x576.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=\"Amy Ling, MA\" \/>\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=\"Amy Ling, MA\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 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-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\"},\"author\":{\"name\":\"Amy Ling, MA\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a10440607acca41f486024c48f247f26\"},\"headline\":\"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses\",\"dateModified\":\"2024-07-26T09:09:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\"},\"wordCount\":2434,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png\",\"articleSection\":[\"Chair Yoga\",\"Fitness\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you, like many of us, spend hours a day working at a desk, you may be at risk of negative physical and cognitive effects (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30087262\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). That said, it may be easier than you think to fit a simple chair yoga routine into your day to help counteract these health risks. Chair yoga has gained popularity, due to its accessibility and range of physical and mental health benefits.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Chair yoga plan can also be a practical and accessible way to workout if you have any health conditions or injuries that may prevent you from taking up other forms of exercise.<\/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;LINK TO QUIZ\\\\&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;:811,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Below you will find 10 chair yoga poses that can constitute a full-body workout. By integrating this sequence into your daily routine, you can experience the mind and body benefits of yoga (<\/span><a href=\\\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-019-0789-2\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\",\"name\":\"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png\",\"dateModified\":\"2024-07-26T09:09:12+00:00\",\"description\":\"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Yoga\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/yoga\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Chair Yoga\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Her passion for wellbeing combined with her love for practice, led Amy to dive deep into studying the evolution of yoga asana and the role of spirituality in illness, health, and healing.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/amy-ling\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses - BetterMe","description":"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/","og_locale":"en_US","og_type":"article","og_title":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses","og_description":"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.","og_url":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-26T09:09:12+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1024x576.png","type":"image\/png"}],"author":"Amy Ling, MA","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Amy Ling, MA","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/"},"author":{"name":"Amy Ling, MA","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a10440607acca41f486024c48f247f26"},"headline":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses","dateModified":"2024-07-26T09:09:12+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/"},"wordCount":2434,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png","articleSection":["Chair Yoga","Fitness","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you, like many of us, spend hours a day working at a desk, you may be at risk of negative physical and cognitive effects (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30087262\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). That said, it may be easier than you think to fit a simple chair yoga routine into your day to help counteract these health risks. Chair yoga has gained popularity, due to its accessibility and range of physical and mental health benefits.\u00a0<\/span><span style=\"font-weight: 400;\">Chair yoga plan can also be a practical and accessible way to workout if you have any health conditions or injuries that may prevent you from taking up other forms of exercise.<\/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;LINK TO QUIZ\\&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;:811,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Below you will find 10 chair yoga poses that can constitute a full-body workout. By integrating this sequence into your daily routine, you can experience the mind and body benefits of yoga (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-019-0789-2\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/","url":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/","name":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png","dateModified":"2024-07-26T09:09:12+00:00","description":"Discover the 28-Day \u2605 CHAIR YOGA PLAN \u27a4 to improve flexibility, strength, and mental clarity with 10 accessible poses for daily practice.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/chair-yoga-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/chair-yoga-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"28-Day Chair Yoga Plan: Build A Healthy Habit With These 10 Chair Yoga Poses"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a10440607acca41f486024c48f247f26","name":"Amy Ling, MA","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ef3fa7cd0f457a58fc2daee9fe7880d3","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Amy-Ling-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Amy-Ling-150x150.png","caption":"Amy Ling, MA"},"description":"Amy Ling has received a Master of Arts in Traditions of Yoga and Meditation from SOAS, University of London. 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