Chair Yoga for Weight Loss: 7 Poses to Reduce Weight Fast

Chair yoga for weight loss is a simple and accessible way to stay active and burn calories, especially if injuries, pain, or age-related mobility issues make other workouts feel challenging. By modifying traditional yoga poses to use a chair, you can work towards losing weight easily and safely—all from the comfort of a chair in your home!

This low-impact workout is convenient, effective, and adaptable to your needs, making it an excellent way to stay consistent and achieve your weight loss goals. 

Learn more about Chair Yoga in our detailed guide!

Does Chair Yoga for Weight Loss Really Work?

Yes! Chair yoga is a simple yet effective way to lose weight. Here’s how it works:  

• Burns Calories: While gentle, chair yoga movements actively engage your muscles, helping you burn calories and boost your metabolism without any strain.

• Improves Strength: Chair yoga poses strengthen and tone your muscles, which helps you burn more calories—even when you’re at rest. 

• Reduces Stress and Its Impact: Chair yoga focuses on breathing techniques and mindful movement, which can lower stress levels. Since higher cortisol can lead to an increased appetite and overeating, staying calm and stress-free supports weight loss.

• Enhances Circulation and Digestion: Chair yoga movements improve blood circulation and stimulate digestion, boosting your metabolism. This improves gut health to avoid storing excess fat.

• Builds Consistency: Chair yoga is easy to fit into your day, whether you’re at home or work, helping you get consistent and lose weight.

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7 Best Chair Yoga Poses for Weight Loss

Here are some simple chair yoga poses to support your weight loss goals:

1. Forward Bend with Chair

This pose aids in weight loss by stimulating digestion and improving blood circulation, boosting metabolism to help you burn more calories.

1. Sit on the edge of a sturdy chair with your feet flat on the ground, hip-width apart.
2. Inhale and lengthen your spine.
3. As you exhale, gently fold forward from your hips, letting your hands reach toward your feet.
4. Allow your head to relax and hold the pose for 20–30 seconds, breathing deeply.
5. Slowly return to the starting position on an inhale.

2. Extended Triangle with Chair

This pose helps in weight loss by promoting calorie burn and toning. It engages the core, tones the side waist, and stretches the legs and arms.

1. Sit sideways on a chair with your left hip near the backrest and feet flat on the floor.
2. Extend your left leg out to the side, keeping it straight, and bend your right knee at a 90-degree angle.
3. Reach your right arm overhead and your left arm down toward your extended leg.
4. Hold for 20–30 seconds, breathing deeply, then switch sides.

3. Chair Plank

This pose promotes overall weight loss as it strengthens the core, arms, and shoulders, building muscle tone and boosting calorie burn.

1. Sit on the edge of a chair and place your hands on either side of the seat for support.
2. Extend your legs forward, keeping your heels on the floor and your body in a straight line from head to heels.
3. Engage your core and hold the position for 20–30 seconds.
4. Return to a seated position and repeat as desired.

4. Seated Warrior II

This pose engages the thighs, hips, and arms, improving muscle tone and balance while helping you burn calories.

1. Sit sideways on a chair with your right leg bent at 90 degrees and your left leg extended out to the side.
2. Stretch your arms parallel to the floor, with one arm reaching forward and the other back.
3. Keep your chest open and look forward.
4. Hold for 20–30 seconds, then switch sides.

5. Spinal Twist with Chair

This pose supports weight loss by aiding digestion, detoxifying the body, and improving spinal mobility.

1. Sit upright on a chair with your feet flat on the floor.
2. Place your right hand on the backrest and your left hand on your right thigh.
3. Inhale to lengthen your spine, then exhale and twist gently to the right.
4. Hold for 20–30 seconds, then repeat on the other side.

6. Boat Pose with Chair

This is a great pose to promote weight loss as it strengthens the core, tones the abdominal muscles, and improves balance, helping you burn calories and build strength.

1. Sit on the edge of a chair with your hands gripping the sides for support.
2. Lean back slightly while lifting your legs so your thighs are at a 45-degree angle to the chair.
3. Engage your core and hold the pose for 20–30 seconds.
4. Slowly lower your legs and repeat.

7. Seated Alternate Leg Raises

This simple exercise targets the thighs and lower abs, improving muscle tone and aiding calorie burn.

1. Sit upright on a chair with your hands gripping the sides for support.
2. Straighten your right leg, lifting it until it’s parallel to the floor.
3. Hold for a few seconds, then lower your leg slowly.
4. Repeat with the left leg, alternating sides for 10–15 repetitions.

Whether you’re a beginner or looking for a safe and accessible way to lose weight, these chair yoga poses can be easily included in your routine.

Getting Started with Chair Yoga for Weight Loss

With MyYogaTeacher’s personalized and accessible 1-on-1 coaching, getting started with chair yoga for weight loss is convenient and effective. 

Whether you’re new to fitness, dealing with injuries and pains, or have mobility concerns, a dedicated coach can customize the poses to meet your unique needs, helping you stay consistent. This personalized guidance makes your sessions safe, comfortable, and focused on helping you lose weight effectively. With real-time guidance, you’ll perform each pose correctly, maximizing the benefits of your workout and ensuring weight loss safely. Plus, flexible scheduling lets you stay consistent and achieve your target weight, no matter how packed your day is.

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If you enjoy the energy of a group setting, we also have group classes for that extra motivation and support, helping you stay on top of your goals: 

• Find Flexibility and Strength with Chair Yoga

• Chair Yoga: Improve Your Mobility and Strength