Chair yoga moves you can try at any age

You don’t have to have a mat, space or a studio to reap the benefits of yoga. Yoga is for people of all abilities, ages and lifestyles. If you’re sitting for most of the day, struggle with mobility or have an injury, chair yoga can be a great way to build strength and flexibility,  improve circulation and more. 

The benefits of chair yoga  

Chair yoga is a modified form of yoga using a chair as support or for seated movement. You can practice chair yoga sitting down or standing and using the chair as a prop. Chair yoga is an excellent low-impact exercise and can gently improve joint mobility and build strength. As an added bonus, you can experience the stress-relieving effect of yoga through deep breathing while you flow. So take a deep breath and let’s get ready to explore chair yoga poses you can try at any age. 

What you need 

Find an armless chair that does not roll, rock, twist or slide. If you are using a wheelchair, make sure you lock the wheels. Start by sitting in the chair with your feet flat on the floor. Take a deep breath and allow your shoulders to relax back and down. Slightly flex your ab muscles to lengthen the spine and sit up tall. 

Deep breathing warm-up 

• Seated deep breathing (centering breath): Sit tall with your feet flat on the floor and your hands resting on your legs. Take a deep breath in through your nose. Breathe out gently and relax your shoulders. Repeat for three to five breaths. 

• Neck rolls and shoulder shrugs: Let your chin move toward your chest, then slowly trace a half circle from one shoulder to the other. Avoid dropping your head straight back. Next, lift your shoulders toward your ears as you inhale, then release them down as you exhale. Repeat each movement three to five times. 

• Seated cat-cow (spinal warm-up): Place your hands on your thighs and sit tall. Inhale as you gently arch your back, lift your chest and draw your shoulders back. Exhale as you round your spine and bring your chin toward your chest. Flow between the two positions three to five times. 

Chair yoga poses for flexibility 

• Seated forward fold: Sit near the front of the chair with your feet slightly wider than your hips. Exhale and hinge forward from your hips, sliding your hands down your legs or toward the floor. Let your head and neck relax if that feels comfortable. Take two or three breaths, then slowly return to sitting. 

• Seated spinal twist: Sit tall with both feet flat on the floor. Place one hand on the opposite knee and the other hand on the chair beside or behind you. Exhale as you gently turn your chest toward the back hand, keeping your hips facing forward. Hold for two or three breaths, then repeat on the other side. 

• Seated side stretch: Sit tall and reach one arm overhead. Keep both sitting bones grounded as you lean gently to the opposite side. Keep your chest facing forward and avoid collapsing through your torso. Take two or three breaths, then switch sides. 

Chair yoga poses for strength 

• Seated chair squat (hover pose): Sit near the front of the chair with your feet hip-width apart. Lean forward slightly, press through your feet and lift your hips a few inches off the seat. Keep your chest lifted and your knees in line with your toes. Hold briefly, then lower with control and repeat as comfortable. 

• Seated leg extensions: Sit tall with your feet flat on the floor and hold the sides of the chair if needed. Straighten one leg until it is about parallel to the floor, without locking your knee. Hold briefly, then lower your foot with control. Alternate sides for several repetitions. 

• Seated warrior arms (arm strength/shoulder engagement): Sit tall and extend your arms out to the sides at shoulder height. Turn one palm up and the other palm down, then reach evenly through your fingertips. Keep your shoulders relaxed away from your ears and your core gently engaged. Hold for three to five breaths, then switch your palms. 

• Seated core twist or knee lifts: Sit tall with your hands at your chest or resting lightly on the chair. For a core twist, rotate your rib cage gently from side to side while keeping your hips still. For knee lifts, exhale as you raise one knee toward your chest and inhale as you lower it. Alternate sides with slow, controlled movement. 

Chair yoga poses for balance 

• Seated mountain pose (postural alignment): Plant both feet firmly on the floor and sit evenly on both sitting bones. Lengthen through the crown of your head while keeping your chin level. Rest your hands on your thighs and relax your shoulders down. Take three to five steady breaths. 

• Chair-assisted tree pose: Stand beside or behind the chair and hold it with one hand for support. Shift your weight onto one foot, then place the other heel near your ankle or the sole of your foot against your lower leg—never directly on the knee. Keep your standing knee soft and focus your gaze on one steady point. Hold for a few breaths, then switch sides. 

• Seated march (core and balance): Sit tall near the front of the chair with your feet flat on the floor. Lift one knee, lower it with control and then lift the other knee. Keep your torso upright and avoid leaning back. Continue at a comfortable pace for several repetitions. 

Cool-down and relaxation 

• Seated forward fold with deep breathing: Sit near the front of the chair with your feet comfortably apart. Exhale as you hinge forward and rest your hands on your legs or reach them toward the floor. Relax your head and shoulders, and take three slow breaths. Press through your feet and rise gradually. 

• Gentle neck stretch: Sit tall and lower one ear toward the same-side shoulder without lifting the shoulder. Keep your gaze forward and let the opposite arm relax by your side. Hold for two or three breaths without pulling on your head. Return to center and repeat on the other side. 

• Closing breathing exercise (box breathing): Sit comfortably with your hands resting on your thighs. Inhale for a count of four, hold gently for four, exhale for four and pause for four. Keep the breath easy rather than forced. Repeat for three or four rounds.