Chair yoga is a simple and accessible form of yoga where asanas are modified to be performed on a chair. Developed in the 1980s to make yoga more accessible for people with limited mobility, it offers all the benefits of regular yoga—improved strength, flexibility, and balance—without the need to get on the floor.
This makes chair yoga a great option for seniors, individuals with arthritis or mobility challenges, desk workers who spend long hours seated, and anyone seeking a low-impact yet effective way to stay active or lose weight.
So, whether you’re looking to improve strength and balance or seeking a low-impact form of exercise, chair yoga can help you reach your goals safely and effectively. Continue reading to learn more about chair yoga, its benefits, safe and easy poses, and tips to get started.
Chair yoga is a form of yoga where traditional poses are adapted to be performed while seated or using a chair for support. It’s an excellent option to build strength, improve flexibility, and boost balance without needing to get up and down from a mat. This makes it a highly accessible practice for individuals of all fitness levels and abilities.
Chair yoga originated in the 1980s when yoga teacher Lakshmi Voelker recognized the need for safer exercise options for people with mobility limitations. Over time, yoga teachers like Howard Kent, Susan Ward, and Jivana Heyman helped popularize this practice globally. Today, it's practiced in homes, hospitals, senior centers, and workplaces by anyone looking for a low-impact yet effective way to stay active, manage stress, or even lose weight.
While traditional yoga typically involves movements on a mat, often transitioning between standing, seated, and floor-based poses, chair yoga keeps most of the practice supported. In chair yoga:
This makes chair yoga especially helpful for seniors, those with joint issues, people recovering from injuries, office workers needing movement breaks, and beginners who want to start gently.
You only need a few essentials to create a safe and comfortable space to practice chair yoga. This includes:
Once you have these essentials, find a clutter-free space with enough room to stretch your arms and legs without obstruction.
Chair yoga is for everyone, regardless of age, fitness level, or experience. Its gentle, adaptable approach makes it accessible to a wide range of people, especially:
Want to give chair yoga a shot? Book a free 1-on-1 session with a coach here!
Chair yoga offers the same benefits as traditional yoga but in a way that's more accessible and gentle. Here’s what it can help you with:
Chair yoga offers all the benefits of yoga while staying seated or using a chair for support. Here are 10 simple poses you can practice anytime:
This pose is a great way to improve posture and alignment while strengthening the core and building body awareness.
Modifications:
This pose helps stretch the sides of the body and the spine. Holding the pose also increases lung capacity and boosts energy.
Modifications:
Eagle Arms are a great way to improve flexibility and circulation in the arms. It also helps open the shoulders and upper back.
Modifications:
This pose stretches the sides of the torso and improves spinal flexibility.
Modifications:
The seated shoulder stretch helps relieve shoulder stiffness and tension while improving upper-body mobility.
Modifications:
This is an excellent pose to open tight hips and relieve lower back tension.
Modifications:
This is a great stretch for desk job workers as it releases neck tension and improves posture.
Modifications:
Leg extensions can strengthen the legs and improve circulation.
Modifications:
This stretch opens the hips and inner thighs while relieving tension from prolonged sitting.
Modifications:
This is an excellent pose to build strength in the legs and improve balance.
Modifications:
Even though chair yoga is generally safe and gentle, it’s important to keep these tips in mind before you start:
While these guidelines can ensure a safer and more effective practice, it’s best to work under the guidance of an experienced coach. Try this guided group class on chair yoga to learn from a chair yoga expert! Or book a free 1-on-1 session here!
Yes! Chair yoga is a gentle form of yoga that adapts traditional poses to a seated or supported position. It retains the essence of yoga—mindful movement and controlled breathing, and syncing the mind and the body—while making it accessible to a wider audience.
Depending on your goals, practicing chair yoga 2–4 times a week can lead to noticeable improvements in flexibility, strength, and stress levels over time. Even short daily sessions of 10–20 minutes can offer significant benefits in the longer run.
When combined with a balanced lifestyle and mindful eating, chair yoga can support weight loss. While it may not burn calories at the same rate as vigorous exercise, it improves muscle tone, boosts metabolism, reduces stress-related eating, and encourages overall physical activity.
Chair yoga can be a safe and supportive option during pregnancy, especially during the second and third trimesters when balance may be more challenging. However, it’s important to get clearance from a healthcare provider and work with a qualified yoga instructor to ensure poses are appropriately modified for each stage of pregnancy.
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