Get Moving—From Your Chair!

Yoga is growing in popularity all over the world for all-around good health and wellness. The great thing about yoga is that it’s really low-impact for the body, relieves pain, and even improves mental function.

Do it at Home

The great thing about yoga—especially chair yoga—is that you can do it anywhere. That’s great for situations like a quarantine when you can’t get out to centers that teach exercise classes.

All you need is yourself, some music you like (or turn on the TV to your favorite show), and a chair.

How do I do it?

Most importantly, only do these exercises if you’ve been cleared by a doctor for chair workouts.

When you begin your yoga chair workout, it’s important to focus on your form to make sure you don’t hurt yourself and to keep everything gentle and low-impact.

None of the movements you’ll do during this yoga exercise should hurt. If anything hurts at all, stop it immediately and go to a gentler movement.

Move slowly, pay attention to your body, and if at any point you have trouble breathing, feel pain, or get lightheaded, stop immediately and take a few sips of water.

Skip movements if you can’t do them or if they make you uncomfortable, and work into them gently—don’t force anything—you’ll become more flexible and stronger as you go!

Try for 20-30 minutes a day, but if you need to start with less time, don’t hesitate to just do 5-10 minutes at a time.

The Perfect 5 Beginner Poses for a Chair Yoga Workout

Chair Cat/Cow

Sit on the chair of your choice (we recommend a kitchen chair or computer chair where you can sit up straight!)
Make sure your back is straight and both feet are on the floor (if your feet can’t touch the floor in your chair, use a lower one so they can)
Inhale and arch your spine. Roll your shoulders down and back (bring your shoulder blades together when you arch your back)
Exhale and round your spine and drop your chin to your chest
Do this for 5 breaths

Seated Warrior I

Start in the same seated position as Cat/Cow, feet flat on the ground
Take a deep breath, and lift your arms out to the sides
Raise your hands up to meet above your head
Lace your fingers together, with your pointer fingers and thumbs together and pointing toward the ceiling
On the exhale, roll your shoulders away from your ears, and relax here for 5 slow breaths

Chair Forward Bend

Exhale, and come into a forward bend over the legs
Let your hands rest on the floor if they reach it, and let your head hang heavy
Inhale, and raise your arms back up over your head (raise up SLOWLY to avoid getting lightheaded)
Repeat this whole movement 5 times

Chair Extended Side Angle

After your last forward bend, stay in the bent position
Twist to the right while inhaling, bring your right arm up, and gaze at the ceiling
Hold here for 5 breaths
Repeat on your left side
Do this stretch 5 times on each side
NOTE: If your hand doesn’t reach the floor, use a block or rest your hand on your knee instead

Chair Pigeon

Come back up to a seated position (feet flat on the floor again)
Bring your right ankle up so it’s resting on your left thigh
Keep your knee as in line with your ankle as possible
Hold for 5 breaths
If you want a deeper stretch, bend forward
Do each side 5 times

The most important thing about chair yoga is that you practice it safely.

With proper form and consistent use of the chair yoga workout, many people notice that they feel less pain, more flexible, more relaxed, and happier. We hope you do too!

Get Moving—From Your Chair!

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