5 Yoga Poses You Can Do in a Chair


What do you use when doing yoga? You will say yoga matyoga ball, and yoga brick. That's right, besides, you can use a chair. The office workers, overweight people, the elderly, and people with mobility issues can achieve certain yoga chair poses. Chair yoga is helpful for health. Following these poses would be a good place to start.        


Who is suitable for chair yoga?

Chair yoga can be practiced by anyone who wants to enjoy the benefits of yoga. However, chair yoga is suitable for office workers, overweight people, the elderly, and people with mobility issues (the disabled and the injured person).  A chair is the best yoga tool for these people above.  As for the chair, you don't have to buy a special yoga chair. What you need is a sturdy chair that you feel comfortable, which means chairs with no wheels or no shaking. Starting poses by making sure your butt is seated firmly.


chair yoga



chair yoga poses and their benefits

Are you worried about the highly difficult pose that you can not achieve? Well, what you should do is to start with the easy pose. Although the pose is simple enough, you may be surprised by the benefits of chair yoga with 5 easy poses.  Let's have a look at these simple poses.

-Seated Cat-Cow  


Seated Cat-Cow


Seated Cat-Cow




    • Sit on a chair with your feet flat on the floor. Place your hands on your knees.
    • When inhaling, allow your belly to move forward, arch your back, send your heart forward, and look up to the ceiling.  Relax your shoulders and jaw.
    • When exhaling, curl your spine and chin to the chest, letting the shoulder and head forward.
    • Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

    Benefits: It helps you to stretch the spine and neck, massages the spine and internal organs, opens the chest to allow more air comes in. The movement with the breath in Cat-Cow relieves stress and tension also calm your mind.


    -Seated Eagle Arms


    Eagle Arms



    • Sit in the middle of a chair. Take a breath. As you inhale, stretch your arms out to your sides.
    • When exhaling, bring them in front of you and swing your right arm under your left, and grabbing your shoulders with the opposite hands, hugging yourself.
    • For more flexibility in your shoulders, release your grip and continue wrapping your forearms around each other until your right fingers rest in your left palm.
    • When inhaling, lift your elbows a few inches higher.
    • When exhaling, roll your shoulders down, relaxing them away from your ears.
    • Take a few breaths, repeating the elbow lift and shoulder roll if you like.

    Benefits: This pose opens up the joints in the arms and shoulders. The two arms are brought together and the two fore-arms are twisted together. It gives a good stretch to the arms and the shoulder muscles.


    -Seated Spinal Twist


    Seated Spinal Twist



    • Sit sideways on the chair, facing the left.
    • Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.
    • Lengthen your spine on each inhale and twist on each exhales for five breaths.
    • Move your legs around to the right side of the chair and repeat the twist to the right side.

    Benefits: Seated spinal twist pose fires up the digestive system to get things moving as well as stretch the back, shoulders, and neck. Therefore, it helps you get the body stretched, organs stimulated, and the mind eased.


     -Seated Forward Bend


    Seated Forward Bend



    • Sit on a chair, keeping your knees together and your feet flat on the floor.
    • Inhale; as you exhale, bend forward, rounding your shoulders and bending your back forward one vertebra at a time.
    • Let your arms hang by your sides.
    • Hold this pose for three or more breaths.

      Benefits: Practising Seated Forward Bend pose in your routine helps to reduce blood pressure and using a chair to avoid overtaxing your back. It is suitable for people with tight hamstrings. This pose stretches the back body(spine, hamstrings) and calms the mind. Besides,  it plays an important part in meditation preparation.


      -Seated Pigeon


      Chair Pigeon




      • Sit up straight in a chair and lean your back on it.
      • Cross feet at ankles, place your hand on knee.
      • Inhale, lightly push down your knees to give hips a nice stretch, keep your legs perpendicular to the ground.
      • Release the pressure of hands, exhale.
      • Repeat on the other side and keep it 3 times each side.

      Benefits: It’s perfect for people who sit for a long time. This pose opens the hip joint, increases hip flexibility, and stretches the thighs. 


      After finishing 5 yoga chair poses, keep seated and close your eyes for a 5-minute meditation.

      These 5 poses will benefit yoga followers in a chair and help you to achieve yoga practice easily. With the outbreak of COVID spreading all over the world, you have more time to spend with your family. It’s a great idea to do a yoga chair with your parents. Just go for it with a chair and you will love it. Are you ready to try chair yoga? 


      If you have any other questions, feel free to comment below and we would like to get back to you as soon as possible.     



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