How to Do Yoga in a Chair

Here you can get information about How to Do Yoga in a Chair. If you want to use yoga to relax and improve your outlook and mental focus during each day at the office, you’ll want to try chair yoga.

Chair yoga is also more accessible if you’ve got an injury or disability, or if you discover full yoga movements intimidating. Virtually anyone can do yoga during a chair, and you will find it helps you reduce stress and tension, improves your posture, and eases your back and neck pain.

Chair Cat-Cow Stretch

Sit on a chair with the spine long and both feet on the ground. Place your hands on your knees or the tops of your thighs. On an inhale, arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back. This is often cow position.

On an exhalation, round your spine and drop your chin to your chest, letting the shoulder and head come to the fore. This is often cat position. Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

Chair Extended Side Angle – Utthita Parsvakonasana

After your final forward bend, stay folded. Bring your left fingertips to the ground on the surface of your left foot. If your left doesn’t come easily to the ground, place a block thereunder or bring it to your left knee instead and twist from there.

Open your chest as you twist to the proper on an inhale, bringing your right arm and gaze up at the ceiling. This is often your chair version of extended side angle pose. Hold here for several breaths. Bring the proper arm down on an exhalation. Do an equivalent position with the proper arm down and therefore the left arm up.

Seated Mountain (Tadasana)

This is an excellent pose to easily engage your core, sign up together with your posture, and specialize in your breath. Come to the present pose after each of the poses below.

  • Take a deep breath and stay up straight, extending your spine.
  • As you exhale, root down into the chair together with your sit bones (the lowest a part of your tail bone, or the 2 points that take the load once you sit).
  • Your legs should be at 90-degree angles, knees directly over your ankles. You would like to possess a touch room between your knees. Typically, your fist should fit between your knees, though your structure may require more room than this.
  • Take a deep breath and as you exhale, roll your shoulders down your back, pull your bellybutton in toward your spine, and relax your arms down at your sides. If your chair has armrests, you’ll get to have them bent to the front just a touch or a touch wider, to clear the armrests.
  • Engage your legs by lifting your toes and pressing firmly into all four corners of your feet.

Warrior I (Virbhadrasana I)

  • Starting in Seated Mountain, take a deep breath. As you inhale, lift your arms bent the edges, then raise your hands up to satisfy above your head.
  • Lace your fingers together, keeping your pointer fingers and thumbs out, so you’re pointing at the ceiling directly over your head.
  • As you exhale, roll your shoulders faraway from your ears, letting your shoulder blades slump to your back. This may engage the shoulder capsule (the muscles that hold your shoulder together).
  • Still take deep and even breaths as you agree in here, taking a minimum of 5 deep breaths before you release your clasped hands on an exhalation and let your arms gently float back to your sides.

Eagle Arms (Garudasana Arms)

This pose relaxes your shoulders and upper back because it stabilizes and flexes your shoulder.

  • Take a breath then, as you inhale, stretch your arms bent to your sides.
  • As you exhale, bring them ahead of you, swinging your right arm under your left and grabbing your shoulders with the other hands, giving yourself a hug.
  • If you’ve got more flexibility in your shoulders, you’ll release your grip and continue wrapping your forearms around one another until your right fingers rest in your left palm.
  • Inhaling, lift your elbows a couple of inches higher.
  • Exhaling, roll your shoulders down, relaxing them faraway from your ears.
  • Take a couple of breaths, repeating the elbow lift and shoulder roll if you wish.

Chair Forward Bend

Time to urge bendy. Chair Forward Bend will lengthen your spine and stretch your back muscles.

Try it:

Place your palms on your thighs and inhale. Keeping spine straight, exhale as you bend forward as far as you discover comfortable. To accentuate the stretch, let arms hang loosely down toward the ground.

Take a minimum of 5 breaths. Inhale as you head back to upright position.

Simple Seated Twist

Twisting poses help ease lower back pain and support healthy digestion. For that reason, they’re often dubbed “detox” poses.

Try it:

With your spine extended, raise your arms straight up and out from your sides, fingers pointed. Exhale and gently twist to the proper . Don’t just twist your back — move your whole torso as you lower your arms. Lightly rest the right arm on the rear of the chair. Gaze over right shoulder and stay for five breaths.

Return to the starting position and repeat on the left side.

Safety tip: it’d be tempting, but don’t force the twist by pulling on your chair. This might cause serious pain or injury.

Seated Five-Pointed Star

When you wish upon a star, this pose strengthens, lengthens, and aligns your spine.

Try it:

Take a deep breath and extent, arms bent to either side. Keep your spine neutral. Stretch through your fingers and therefore the top of your head. If you can, stretch legs straight out, too. Your limbs and head should assist you form the star you’re.

Hold for five breaths.


  • Although chair yoga is accessible and delicate, you continue to might want to speak to your healthcare provider before starting this or any exercise program—particularly if you’ve got a disability or a recent spine or neck injury.
How to Do Yoga in a Chair

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