{"id":68244,"date":"2024-12-11T08:11:50","date_gmt":"2024-12-11T08:11:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68244"},"modified":"2024-12-11T08:11:50","modified_gmt":"2024-12-11T08:11:50","slug":"seated-chair-yoga-poses","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/","title":{"rendered":"9 Seated Chair Yoga Poses You Can Do at Home"},"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\/seated-chair-yoga-poses\/#What_Are_Some_Seated_Chair_Yoga_Poses\" >What Are Some Seated Chair Yoga Poses?<\/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\/seated-chair-yoga-poses\/#Upward_Salute_Pose_Urdhva_Hastasana\" >Upward Salute Pose (Urdhva Hastasana)<\/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\/seated-chair-yoga-poses\/#Chair_Cat-Cow_Stretch\" >Chair Cat-Cow Stretch<\/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\/seated-chair-yoga-poses\/#Camel_Pose_Ustrasana\" >Camel Pose (Ustrasana)<\/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\/seated-chair-yoga-poses\/#Chair_Forward_Bend_Uttanasana\" >Chair Forward Bend (Uttanasana)<\/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\/seated-chair-yoga-poses\/#Chair_Spinal_Twist_Ardha_Matsyendrasana\" >Chair Spinal Twist (Ardha Matsyendrasana)<\/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\/seated-chair-yoga-poses\/#Tree_Pose_Vrksasana\" >Tree Pose (Vrksasana)<\/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\/seated-chair-yoga-poses\/#Chair_Extended_Side_Angle_Pose_Utthita_Parsvakonasana\" >Chair Extended Side Angle Pose (Utthita Parsvakonasana)\u00a0<\/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\/seated-chair-yoga-poses\/#Chair_Warrior_I_Virabhadrasana_I\" >Chair Warrior I (Virabhadrasana I)\u00a0<\/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\/seated-chair-yoga-poses\/#Marichyasana_III_Pose\" >Marichyasana III Pose\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#Can_You_Do_Yoga_Sitting_Down_on_a_Chair\" >Can You Do Yoga Sitting Down on a Chair?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#Does_Chair_Yoga_Really_Work\" >Does Chair Yoga Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#What_Are_the_Benefits_of_Seated_Chair_Yoga\" >What Are the Benefits of Seated Chair Yoga?\u00a0<\/a><\/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\/seated-chair-yoga-poses\/#What_Are_Some_Seated_Chair_Yoga_Poses-2\" >What Are Some Seated Chair Yoga Poses?<\/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\/seated-chair-yoga-poses\/#How_Many_Calories_Does_30_Minutes_of_Chair_Yoga_Burn\" >How Many Calories Does 30 Minutes of Chair Yoga Burn?<\/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\/seated-chair-yoga-poses\/#Does_a_28-Day_Chair_Yoga_Challenge_Really_Work_for_Weight_Loss\" >Does a 28-Day Chair Yoga Challenge Really Work for Weight Loss?<\/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\/seated-chair-yoga-poses\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#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-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#Does_chair_yoga_get_rid_of_belly_fat\" >Does chair yoga get rid of 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\/seated-chair-yoga-poses\/#Does_chair_yoga_tone_your_body\" >Does chair yoga tone your body?<\/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\/seated-chair-yoga-poses\/#Can_you_do_chair_yoga_every_day\" >Can you do chair yoga every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/seated-yoga-sequence\/\">Seated chair yoga<\/a> poses offer an easy way to engage in yoga exercises while seated on a chair. This is particularly good if you have balance or mobility issues, are recovering from injuries, or are an older adult who finds traditional floor yoga challenging.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Chair_Yoga_Poses\" 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;\">Whether you have any of the conditions that would limit you from practicing traditional floor yoga or you just prefer seated chair yoga, there are numerous benefits you will get. According to the Journal of Medical Evidence (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), some of the benefits of chair yoga include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhances blood circulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps tone the abdominal muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Removes rigidity or stiffness in the spinal muscles and reduces back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps correct posture and also allows the lungs to expand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Removes tension and stiffness in the leg muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tones the abdominal and pelvic region and increases the flexibility of the hip joints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promotes inner awareness and reduces stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Of course, chair yoga is a complete course with a good number of poses. You need to understand each pose to identify one that can be best suited to your situation and the goals you want to achieve.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Seated_Chair_Yoga_Poses\"><\/span><b>What Are Some Seated Chair Yoga Poses?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a lot of poses you can do in seated <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-positions\/\">chair yoga<\/a>. Let\u2019s look at some of the common options that you can try:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upward_Salute_Pose_Urdhva_Hastasana\"><\/span><b>Upward Salute Pose (Urdhva Hastasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to stretch your arms and shoulders, spine, and belly, you need to consider this pose. It has been proven to help in many ways, including improving posture and digestion and relieving anxiety and fatigue (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/upward-salute\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s also good if you just want to prepare your body for other poses:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in the chair and let your feet rest flat on the floor. Keep your back straight and your knees a few inches apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While your feet are grounded strongly on the floor, align your spine by lifting your chest and sitting up tall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms overhead while breathing in with your palms facing each other. You can keep your palms a few inches apart (shoulder-width) or touching each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders away from your ears in a relaxed manner so you don\u2019t tense your neck.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold and breathe while in this stretching position until you can feel the stretch in your shoulders, back, and arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you breathe out or exhale, lower your arms slowly to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this pose a few times if you can.\u00a0<\/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=Seated_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66706\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7-1024x640.png\" alt=\"Seated Chair Yoga Poses\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Cat-Cow_Stretch\"><\/span><b>Chair Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s beneficial for reducing the rigidity or stiffness of the spinal muscles. It also enhances the circulation of blood resulting in decreased back pain (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/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 a sturdy chair with your feet grounded properly on the floor, a few inches apart (hip-width).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your palms facing down, support your hands on your knees while still seated upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you arch your back for a cow pose. Raise your chest forward and up as you draw your shoulders back and down. While doing this, allow your head to tilt slightly upward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale for a cat pose, round your back and allow your chin to drop to your chest while keeping the head and the shoulder forward. Hold for a few breaths then return to your initial seated position.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Camel_Pose_Ustrasana\"><\/span><b>Camel Pose (Ustrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This one of the seated yoga poses for seniors is good for back problems and relaxing the mind (<\/span><a href=\"https:\/\/www.ijraset.com\/fileserve.php?FID=24063#:~:text=Asana%20gives%20physical%20and%20mental,chest%20size%20and%20lungs%20capacity.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it helps strengthen the back muscles and improves posture, among other benefits.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright on a stable chair with your feet hip-width apart and grounded on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move toward the edge of the chair while keeping your spine straight, then hold the sides of the chair behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you arch your back, then lift your chest as you pull your shoulders to open.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head straight or slightly tilt it backward, but don\u2019t let it strain. Hold for about 3-5 breaths, then resume your sitting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Forward_Bend_Uttanasana\"><\/span><b>Chair Forward Bend (Uttanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chair forward bend is one of the seated chair yoga poses that is good for stretching your back and hamstrings.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in a stable chair and keep your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and place your hands to rest on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply as you sit tall to lengthen your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly then bend forward as you lower your chest toward your thighs. It\u2019s important to keep your back straight as you bend.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your forehead to reach to your knees if possible, then hold for a few breaths.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to your seated upright position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Chair_Yoga_Poses\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Spinal_Twist_Ardha_Matsyendrasana\"><\/span><b>Chair Spinal Twist (Ardha Matsyendrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re a senior or beginner, have mild back stiffness, or limited mobility, this is one of the best poses you can try. The chair spinal twist pose is good for reducing back pain and toning abdominal muscles, among other benefits.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on a stable chair, keeping your feet on the floor, hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your right hand at the back of the chair and rest your left hand on your right knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in as you lengthen your spine to sit tall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, twist your torso slowly and gently toward the right. Support the twisting with your hands, but make sure not to force the twist.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in the twisted position for a few breaths while feeling the stretch in your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly resume your initial position and then repeat toward the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tree_Pose_Vrksasana\"><\/span><b>Tree Pose (Vrksasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is one of the options for seniors who want to improve balance and stability, strengthen the core and lower body, promote flexibility, improve posture, and improve circulation (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/tree-pose-2\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s normally conducted in a standing position, but as a senior or if you have any mobility issues, you can do it while seated.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright near the front edge of a stable chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg and let the sole of your foot be on the thigh of the other leg by the knee. You can keep your hands resting on your thighs or with your palms in a prayer position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few breaths as you take a deep breath while sitting tall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same with the other leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Extended_Side_Angle_Pose_Utthita_Parsvakonasana\"><\/span><b>Chair Extended Side Angle Pose (Utthita Parsvakonasana)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair extended side angle pose improves stability and balance strengthens the core muscles, improves flexibility, and improves posture (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/extended-side-angle-pose-2\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 Like other seated chair yoga poses, this pose is good for seniors and people who have mobility issues. In addition, it\u2019s good for people with injuries and beginners.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stable chair, keeping your feet grounded on the floor hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your spine kept upright and shoulders relaxed, extend your right arm to your side and keep your left arm resting on your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, lean slightly on the left and extend your right arm overhead toward the left while extending your right leg in the opposite direction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you look up or forward, hold for about 3-5 breaths and switch sides.\u00a0<\/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=Seated_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66600\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-1024x576.png\" alt=\"Seated Chair Yoga Poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Warrior_I_Virabhadrasana_I\"><\/span><b>Chair Warrior I (Virabhadrasana I)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a modified form of the standing version and you can do it while seated on a chair. This pose is gentle on the joints and can help you improve your balance and stability, and build strength in the arms, legs, and core.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on the front edge of a stable chair while keeping your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your back remains straight and your knees are at a right angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your right leg backward slightly so that your heel is lifted while your toes remain on the ground. Keep your other leg feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift up both of your arms overhead and let your palms face each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in that pose for a few breaths and switch the sides.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Marichyasana_III_Pose\"><\/span><b>Marichyasana III Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing this pose can help you improve your spinal flexibility, relieving tension in the lower back, neck, and shoulders, and improving the circulation of blood throughout the body. In addition, it helps strengthen the muscles and enhance posture (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/marichi-s-pose\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the edge of a stable chair, keeping your feet flat on the floor and hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you sit tall to lengthen your spine, then exhale as you twist to one side. You can do this by placing your right hand on your left thigh and keeping your left hand behind you on the chair. Twist your upper body to the left while looking over your left shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out, then make a little deeper twist, but ensure it\u2019s still comfortable as you don\u2019t want to force it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few breaths, release gently as you return to your initial position, then repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-chair-yoga-build-muscle\/\">Can Chair Yoga Build Muscle? The Truth According to Experts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Yoga_Sitting_Down_on_a_Chair\"><\/span><b>Can You Do Yoga Sitting Down on a Chair?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can do yoga while sitting down on a chair. It\u2019s called chair yoga and there are many poses you can do in this type of yoga. Some of the yoga poses you can do while sitting include chair forward bend, cat-cow pose, tree pose, and camel pose.\u00a0<\/span><\/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=Seated_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60859\" 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=\"Seated Chair Yoga Poses\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Chair_Yoga_Really_Work\"><\/span><b>Does Chair Yoga Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, chair yoga works. A study on the effects of chair yoga on functional fitness and daily life activities in older female adults has shown it to be effective in improving functional fitness. It also shows that chair yoga improves muscle strength, agility, and balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/#:~:text=Findings%20from%20two%20intervention%20studies,with%20knee%20osteoarthritis%20in%20Taiwan.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Chair yoga also allows the lungs to expand as it corrects posture and promotes inner awareness (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair yoga works by enhancing strength, promoting better alignment or posture, increasing circulation, boosting mental health, and reducing stiffness and pain, among other benefits.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Seated_Chair_Yoga\"><\/span><b>What Are the Benefits of Seated Chair Yoga?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seated chair yoga poses are good for enhancing blood circulation, reducing back pain, toning the abdominal and pelvic region muscles, reducing stiffness in the hip joints and spinal muscles, and reducing stress. Different chair yoga poses are good for different reasons.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in the table below, you can see some of the types of poses and what they\u2019re good for (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-436\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Chair Yoga Pose <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What It Is Good For <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated mountain (Tadasana) pose \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCorrecting posture\r\nAllowing the lungs to expand\r\nDeveloping inner awareness \r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair cat-cow stretch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRemoving stiffness\/rigidity in the spinal muscles\r\nEnhancing blood circulation, especially in the spinal column\r\nDecreasing back pain\r\nReducing stress\r\n\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated twist\/chair spinal twist \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tReducing back pain \r\nPromoting good digestion and spinal mobility\r\nToning the abdominal muscles\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChair pigeon pose\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRemoving tension in the leg muscles \r\nPromoting blood flow in the leg joints \r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<div><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Seated_Chair_Yoga_Poses-2\"><\/span><b>What Are Some Seated Chair Yoga Poses?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the <a href=\"https:\/\/betterme.world\/articles\/seated-yoga-poses-for-beginners\/\">seated chair yoga<\/a> poses include the seated cat-cow stretch, happy baby pose (Ananda Balasana), King Arthur\u2019s pose, chair extended side angle (Utthita Parsvakonasana), tree pose (Vrksasana), chair spinal twist (Ardha Matsyendrasana), extended triangle pose (Utthita Trikonasana), and bound angle pose (Baddha Konasana), and upward salute pose.\u00a0<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Chair_Yoga_Poses\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Does_30_Minutes_of_Chair_Yoga_Burn\"><\/span><b>How Many Calories Does 30 Minutes of Chair Yoga Burn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As explained in our earlier post on the <\/span><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-belly-fat\/\"><span style=\"font-weight: 400;\">effectiveness of chair yoga belly fat exercises<\/span><\/a><span style=\"font-weight: 400;\">, you can burn approximately 50 to 100 calories in 30 minutes of chair yoga. However, the number of calories that you can burn within this time is dependent on several factors such as chair yoga complexity and individual fitness and weight.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-you-lose-weight-doing-chair-yoga\/\">Can You Lose Weight Doing Chair Yoga? The Effects Of This Gentle Exercise On Weight<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_a_28-Day_Chair_Yoga_Challenge_Really_Work_for_Weight_Loss\"><\/span><b>Does a 28-Day Chair Yoga Challenge Really Work for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 28-day chair yoga challenge is not specifically designed for weight loss but for improving overall fitness. Therefore, you should incorporate other strategies such as a controlled diet or other exercises if you want to lose some weight. However, it can help you shed a few pounds due to the fact that it will burn calories, just like any form of movement, but it won\u2019t be as substantial a calorie burn compared to high-intensity exercises.\u00a0<\/span><\/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=Seated_Chair_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-51325\" 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=\"Seated Chair Yoga Poses\" 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<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_in_shape_with_chair_yoga\"><\/span><strong>Can you get in shape with chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga improves overall fitness and posture, both of which contribute to getting in better shape. Some chair yoga poses also help tone the abdominal and pelvic region muscles. You can incorporate chair yoga with other exercises and strategies such as a controlled diet to achieve the body you want.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_chair_yoga_get_rid_of_belly_fat\"><\/span><strong>Does chair yoga get rid of belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga alone may not get rid of belly fat. You need to combine your exercises with a calorie-controlled diet. When it comes to any exercise, you can\u2019t choose the spot where your body will burn fat. Multiple studies have shown that it\u2019s not possible to spot reduce fat with any kind of exercise (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/355379614_A_proposed_model_to_test_the_hypothesis_of_exercise-induced_localized_fat_reduction_spot_reduction_including_a_systematic_review_with_meta-analysis\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_chair_yoga_tone_your_body\"><\/span><strong>Does chair yoga tone your body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chair yoga improves muscle tone. As mentioned in our previous post on the <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-chair-yoga\/\"><span style=\"font-weight: 400;\">benefits of chair yoga<\/span><\/a><span style=\"font-weight: 400;\">, with proper form, you can tone the specific muscles you\u2019re targeting. It also helps you shed a few calories and increases your overall fitness.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_chair_yoga_every_day\"><\/span><strong>Can you do chair yoga every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether or not you can do chair yoga every day is dependent on your personal goals and body condition. As mentioned in our previous post, <\/span><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\"><span style=\"font-weight: 400;\">you can do it about 3-5 times per week<\/span><\/a><span style=\"font-weight: 400;\">. If your goal is to lose weight and increase flexibility, you can do it every day. However, you must always remember to listen to your body and not to push things if you\u2019re not feeling 100%.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Chair_Yoga_Poses\" 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\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At this point, you\u2019ve learned the different chair yoga poses, how to do them, the benefits, and other important things about chair yoga. Although it isn\u2019t as intense as other types of exercises, chair yoga poses are good for specific people who may find traditional floor yoga challenging, have limited mobility issues, or are recovering from injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that chair yoga poses are good for the groups of people we\u2019ve mentioned, including seniors and older adults. Therefore, you can try any of these poses that you find suitable for achieving your desired goals, as long as you have approval from a medical professional.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Seated chair yoga poses offer an easy way to engage in yoga exercises while seated on a chair. This is particularly good if you have balance or mobility issues, are recovering from injuries, or are an older adult who finds traditional floor yoga challenging.\u00a0 Whether you have any of the conditions that would limit you [&hellip;]<\/p>\n","protected":false},"author":103,"featured_media":68245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[255,246],"class_list":["post-68244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Seated Chair Yoga Poses You Can Do at Home - BetterMe<\/title>\n<meta name=\"description\" content=\"If you\u2019re a fan of yoga, here are some \u2605 SEATED CHAIR YOGA POSES \u27a4 you can try. The poses are easy to do. You only need to master the steps herein.\" \/>\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\/seated-chair-yoga-poses\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Seated Chair Yoga Poses You Can Do at Home\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re a fan of yoga, here are some \u2605 SEATED CHAIR YOGA POSES \u27a4 you can try. The poses are easy to do. You only need to master the steps herein.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Shadrack Korir, Carter Lee, CPT, S&amp;C coach\" \/>\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=\"Shadrack Korir, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/\"},\"author\":{\"name\":\"Shadrack Korir\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/3adf20d1e633378b6fba3699ee036cee\"},\"headline\":\"9 Seated Chair Yoga Poses You Can Do at Home\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/\"},\"wordCount\":2191,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses.png\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/seated-yoga-sequence\/\\\">Seated chair yoga<\/a> poses offer an easy way to engage in yoga exercises while seated on a chair. This is particularly good if you have balance or mobility issues, are recovering from injuries, or are an older adult who finds traditional floor yoga challenging.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you have any of the conditions that would limit you from practicing traditional floor yoga or you just prefer seated chair yoga, there are numerous benefits you will get. According to the Journal of Medical Evidence (<\/span><a href=\\\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">), some of the benefits of chair yoga include:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Enhances blood circulation<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Helps tone the abdominal muscles<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Removes rigidity or stiffness in the spinal muscles and reduces back pain<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Helps correct posture and also allows the lungs to expand<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Removes tension and stiffness in the leg muscles<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Tones the abdominal and pelvic region and increases the flexibility of the hip joints<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Promotes inner awareness and reduces stress<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Of course, chair yoga is a complete course with a good  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/\",\"url\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/\",\"name\":\"9 Seated Chair Yoga Poses You Can Do at Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses.png\",\"description\":\"If you\u2019re a fan of yoga, here are some \u2605 SEATED CHAIR YOGA POSES \u27a4 you can try. 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The poses are easy to do. You only need to master the steps herein.","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\/seated-chair-yoga-poses\/","og_locale":"en_US","og_type":"article","og_title":"9 Seated Chair Yoga Poses You Can Do at Home","og_description":"If you\u2019re a fan of yoga, here are some \u2605 SEATED CHAIR YOGA POSES \u27a4 you can try. The poses are easy to do. You only need to master the steps herein.","og_url":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses-1024x640.png","type":"image\/png"}],"author":"Shadrack Korir, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Shadrack Korir, Carter Lee, CPT, S&amp;C coach","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/"},"author":{"name":"Shadrack Korir","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/3adf20d1e633378b6fba3699ee036cee"},"headline":"9 Seated Chair Yoga Poses You Can Do at Home","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/"},"wordCount":2191,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses.png","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/seated-yoga-sequence\/\">Seated chair yoga<\/a> poses offer an easy way to engage in yoga exercises while seated on a chair. This is particularly good if you have balance or mobility issues, are recovering from injuries, or are an older adult who finds traditional floor yoga challenging.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you have any of the conditions that would limit you from practicing traditional floor yoga or you just prefer seated chair yoga, there are numerous benefits you will get. According to the Journal of Medical Evidence (<\/span><a href=\"https:\/\/journals.lww.com\/jome\/fulltext\/2021\/02030\/chair_yoga.16.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), some of the benefits of chair yoga include:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhances blood circulation<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps tone the abdominal muscles<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Removes rigidity or stiffness in the spinal muscles and reduces back pain<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps correct posture and also allows the lungs to expand<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Removes tension and stiffness in the leg muscles<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tones the abdominal and pelvic region and increases the flexibility of the hip joints<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promotes inner awareness and reduces stress<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Of course, chair yoga is a complete course with a good  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/","url":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/","name":"9 Seated Chair Yoga Poses You Can Do at Home - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/seated-chair-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4656-seated-chair-yoga-poses.png","description":"If you\u2019re a fan of yoga, here are some \u2605 SEATED CHAIR YOGA POSES \u27a4 you can try. 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