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10 Chair Yoga Poses : Benefits, Pose and Tips

10 Chair Yoga Poses : Benefits, Pose and Tips

In our busy world, squeezing in a full workout is tough. But chair yoga is a practical fix. Let's dive into chair yoga, its perks, and how to easily add it to your daily routine.

Chair yoga stands out in fitness. It's suitable for everyone, young or old, and all fitness levels. Whether you're a novice or a professional, chair yoga allows you to stay active in a gentle way, and it doesn't require too much yoga pants, so you can adjust them according to your comfort level. Chair yoga for men improves flexibility, strength and health. Designed specifically for men, practical and simple.

The fundamental body mechanics of each posture stay csonsistent. When sitting on chairs, you can perform variations of twists, hip stretches, forward bends, and gentle backbends.

Crafting a personalized chair yoga routine ensures you address specific needs and preferences. Combine basic, intermediate, and advanced poses, adjusting the intensity based on your comfort level.

The Benefits of Chair Yoga

It brings benefits like improved flexibility, strength, and relaxation. Chair yoga can also reduce stress, boost circulation, and enhance well-being. It's popular in senior centres, workplaces, and rehab centres. Plus, it's great for beginners or anyone wanting a gentle and inclusive yoga approach.

Chair yoga is a way to do yoga while sitting on a chair or using it for support. It helps people who find it difficult due to physical limits, age, or other reasons.

You stretch, move, and do breathing exercises while sitting or holding onto the chair. The poses are changed to fit those with limited mobility, balance issues, or trouble getting up and down from the floor.

Chair Yoga Sequence

Chair Yoga Sequence

You don't need a special yoga chair for yoga; any chair works. Avoid chairs with wheels; if using one, lock the wheels. If your feet don't touch the floor, use blocks or a folded yoga mat for support. You can sequence these chair yoga poses or pick a few that fit your time and ability.

A yoga chair sequence can be a great way to incorporate props into your practice and make poses. Try these sequences:

1. Chair Cat-Cow Stretch

Chair Cat-Cow Stretch is a yoga move you can do in a chair. Sit straight with both feet on the floor and hands on your knees.

Inhale, arch your back like a cow by rolling your shoulders back. This is the cow position. Exhale, round your back like a cat, dropping your chin to your chest. This is the cat position. Repeat, going from a cow on inhales to a cat on exhales for five breaths. It helps make your spine more flexible and can be done comfortably in a chair.

2. Chair Raised Hands Pose

Chair Raised Hands Pose

Chair Raised Hands Pose is also known as Urdhva Hastasana. Sit comfortably in a chair with a straight spine and feet flat on the floor. Inhale and raise both arms overhead, reaching towards the ceiling.

Ensure that your palms remain oriented toward each other, or bring them into proximity. Lengthen your spine and engage your core. Hold the pose for a few breaths, stretching upward. Exhale and lower your arms back down. Chair Raised Hands Pose improves posture and promotes a sense of openness and energy.

3. Chair Forward Bend

Chair Forward Bend is also known as Uttanasana.Sit comfortably in a chair with your feet flat on the floor. Breathe in, elongate your spine, and activate your core.  Exhale, hinge at your hips, and gently lean forward. Allow your chest to approach your thighs, and let your hands reach towards the floor.

Hold the stretch for a few breaths, feeling a gentle release in your lower back and hamstrings. Inhale as you slowly come back to an upright position. Uttanasana helps stretch the spine, hamstrings, and lower back while being gentle on the knees.

4. Chair Extended Side Angle

Chair Extended Side Angle is also known as Utthita Parsvakonasana. Begin by sitting comfortably in a chair with your feet planted on the floor. Inhale and lengthen your spine, engaging your core. Exhale and extend your right arm toward the outside of your right foot, keeping your left hand reaching up towards the ceiling. Feel the stretch along your left side, from your fingertips to your left hip.

Hold the pose for a few breaths, maintaining steady and even breathing. Take a breath in as you return to the upright position. Repeat on the other side, extending your left arm down and reaching your right hand up. Utthita Parsvakonasana is a modified pose that opens the side body, improves balance, and strengthens the core muscles.

5. Chair Pigeon

Chair Pigeon is also known as Eka Pada Rajakapotasana. Begin by sitting comfortably in a chair with both feet flat on the floor. Lift your right foot and place the ankle on your left knee. Keep the right knee open to the side, feeling a stretch in the outer hip. Sit tall and, if comfortable, gently press down on the right knee to deepen the stretch.

Hold for a few breaths, then switch sides. Chair Pigeon is a modified version of the traditional yoga pose, providing a hip-opening stretch while seated in a chair.

6. Chair Eagle

Chair Eagle, also known as Garudasana. Start by sitting comfortably in a chair with both feet flat on the floor. Position your right thigh over your left thigh. Hooking your right foot behind your left calf. Bring your arms to shoulder height, cross the right arm under the left, and bend the elbows.

Bring the palms of your hands together, creating an eagle arm position. Hold for a few breaths, feeling a stretch across your upper back. Release and switch sides, crossing the left thigh over the right. Chair Eagle is promoting balance and stretching the shoulders and upper back.

7. Chair Spinal Twist

Chair Spinal Twist

Chair Spinal Twist is also known as Ardha Matsyendrasana. Begin by sitting comfortably in a chair with both feet flat on the floor. Keep your spine tall and place your left hand on your right knee. Extend your spine and exhale while twisting to the right.

Use your right hand to support you on the back of the chair. Hold the twist for a few breaths, feeling the stretch along your spine and through your torso. Inhale to unwind, repeat on the other side, placing your right hand on your left knee and twisting to the left. That helps improve spinal mobility and releases tension in the back.

8. Chair Warrior I

Chair Warrior I, also known as Virabhadrasana I.Start by sitting in a chair with your feet planted firmly on the floor. Extend your right leg back, keeping the toes on the floor. Inhale and raise your arms overhead, reaching towards the ceiling. Align your hips facing forward and tighten your core muscles.

Hold the pose for a few breaths, feeling a stretch in your right hip flexor. Lower your arms and switch sides, extending your left leg back. Virabhadrasana I provides strength and balance benefits while seated in a chair.

9. Chair Warrior II

Sit comfortably in a chair with your feet resting flat on the floor. Extend your right leg to the side, toes pointing forward. Inhale and raise your arms parallel to the floor, reaching in opposite directions. Turn your hips to the right while keeping your torso facing forward.

Gaze over your right hand and hold the pose, feeling a stretch in your inner thighs. Lower your arms and switch sides, extending your left leg to the side. Chair Warrior II is a modified version of the traditional yoga pose. Virabhadrasana II provides strength and a lateral stretch while seated in a chair.

10. Reverse Warrior

Begin in a standing position with your feet wide apart. Turn your right foot out and bend your right knee, keeping the left leg straight. Inhale and raise your right arm overhead, reaching back, while the left arm rests gently on the left leg. Tilt your upper body gently towards the back, creating a side stretch.

Keep your gaze upward and hold the pose, feeling a stretch along the left side of your body. Exhale and return to the starting position, then switch sides. Reverse Warrior is a yoga pose that promotes a deep side stretch and strengthens the legs and core.

11. Final Relaxation

Sit comfortably in a chair with your feet flat on the floor. Close your eyes and place your hands on your lap or thighs. Inhale deeply, then exhale slowly, letting go of tension. Allow your body to relax into the chair, releasing any remaining tension. Focus on your breath, letting it become natural and rhythmic. Stay in this relaxed state for a few minutes, enjoying the stillness.

Chair Savasana is a seated relaxation pose that promotes calmness. It allows for a peaceful conclusion to your yoga practice.

Tips and Precautions

  1. Begin with basic poses and progress to more advanced ones. Pay attention to your body's signals.Avoid putting yourself in uncomfortable positions.
  2. A crucial aspect of yoga involves mastering breath control. Coordinate your breath with your movements, and practice deep. This helps to reduce stress and promote a sense of calmness.
  3. Correct alignment is important to prevent injuries and maximize the benefits. Follow the instructors and use props when needed.
  4. Regular practice is essential for improving strength, flexibility, and mental well-being. Even short, consistent sessions are more beneficial than sporadic, intense workouts. Find a routine that fits into your schedule and stick to it.
  5. Yoga offers a variety of styles, such as Hatha, Vinyasa, Ashtanga, and more. Try out various yoga styles to discover what suits you best.


Chair yoga is a gentle yet powerful practice that opens the door to wellness for everyone. Its versatility, accessibility, and myriad benefits make it a valuable addition. As you explore these ten-chair yoga poses, remember each stretch.If you want to know more about yoga, please follow IUGA, which will be continuously updated.

FAQs of chair yoga

1. How to do chair pose in yoga?

Stand tall, feet together. Inhale, and lift your arms overhead. Palms face each other. Exhale, bend knees, lower hips like sitting in a chair. Keep weight in heels; thighs parallel to the floor. Knees over ankles. Engage the core for a straight spine. Lengthen tailbone down, avoiding lower back arch. Lift chest, relax shoulders. Gaze forward or slightly upward for balance.

 Hold, gradually increase duration. Strengthen thighs, engage the core, and improve balance. Straighten your legs, bring your arms down, and stand up to exit. Chair Pose benefits your body and adapts for comfort and ability.

2. Is chair yoga good for beginners?

Yes, chair yoga is excellent for beginners, seniors, and individuals with limited mobility. It offers the same physical and mental benefits as traditional yoga, making it a gentle and accessible practice.

Related reading: The Benefits Of Yoga For Pregnant Women