5 Chair Yoga Poses You Can Do At Home

If you want to start doing yoga but your body does not allow you to squat, sit on the floor, or stand easily, then you can perform chair yoga. Chair yoga poses are slightly modified yoga poses so that they can be done while being seated on a chair. Practicing chair yoga gives you the same benefits of general yoga, such as improvement of muscle tone, reduction of stress, improvement in breathing habits, and increased muscle strength as the postures and the body mechanics of normal yoga are maintained. The main target audience of chair yoga is senior citizens, but obese people or people with certain physical disorders or neurological diseases can also give it a shot.

There is no need for a special kind of chair when you perform chair yoga. You can use any chair you have at your disposal as it’s all about adaptability. Just make sure it does not have wheels and does not move when you perform various poses on it. The height of the chair should be just enough for you to be able to plant your feet firmly on the ground. If you are too short, you can use blocks under your feet. Here are some chair yoga poses you can try at home.


1. Chair Raised Hands Pose


  • Sit on a chair and keep your back straight
  • Plant your feet firmly on the ground
  • Inhale deeply and raise your arms up
  • Let your shoulder blades slide down
  • Try to reach as high as you can with your fingertips without getting up from the seat
  • Turn the palm of your hands toward each other
  • Bring them close and join them
  • Slowly, bring your arms down

2. Chair Cat-Cow Stretch


  • Sit on a chair and keep your back straight
  • Plant your feet firmly on the ground
  • Place your hands on your thighs
  • Inhale deeply, look straight, and arch your spine forward (like a cow’s back)
  • Exhale, look down, and arch your spine in the other direction (like a cat’s back)
  • Continue inhaling and exhaling, while arching your back in different directions for 5 to 10 breaths
  • Slowly come back to your normal position and relax

3. Chair Extended Side Angle


  • Sit on a chair and keep your back straight
  • Plant your feet firmly on the ground
  • Inhale deeply and as you exhale, bend forward over your legs
  • Let your hands rest on the floor and let your head hang
  • Keep one hand on the floor and reach for the ceiling with the other
  • Try and look at your fingers facing the ceiling as you do so
  • Hold this pose for several breaths
  • You can even hold the back of your chair for support if you are unable to twist completely
  • Come back to the initial position and repeat by twisting in the opposite direction

4. Chair Spinal Twist


  • Sit sideways on a chair facing left
  • Keep your feet together and planted firmly on the ground
  • Twist your torso to the left by holding the back of your chair
  • Twist as much as your body allows you to
  • Hold the position for 5 breaths
  • Come back to the initial position
  • Sit on the chair facing right and repeat the pose

5. Chair Warrior Pose


  • Sit on a chair sideways facing right
  • Spread your legs
  • Keep your right leg over the chair as you swing your left leg behind you
  • Support the weight of your body with your right leg on top of the chair
  • Maintain balance and inhale
  • Keep your spine slightly arched back
  • As you inhale open your arms, with your right arm going forward and the other going back
  • Hold the position for 5 breaths
  • Repeat on the other side

The great thing about chair yoga is that you can do it anywhere. If you are stressed at work, take some time out to practice the poses. The breathing techniques will definitely bring your stress levels down. You can even have your colleagues practice with you so that you don’t look awkward by being the only one doing it!