11 Chair Yoga Poses You Can Do at Home

Chair Yoga Poses You Can Do at Home:

Chair yoga is a gentle form of yoga that can be done while sitting on a chair or standing while using a chair for support. It’s perfect for those who may have limited mobility, are recovering from an injury, or are looking for a low-impact way to stay active. Chair yoga offers numerous benefits, including improved flexibility, strength, and balance, as well as reduced stress and improved mental clarity.

Getting Started with Chair Yoga

Choosing the Right Chair

To begin your chair yoga practice, it’s essential to choose a sturdy chair without wheels, preferably one that has a flat seat and no armrests. This will ensure stability and provide you with enough space to perform the movements comfortably.

Setting Up Your Space

Find a quiet and clutter-free area where you can comfortably stretch out your legs and arms. Make sure the chair is placed on a non-slip surface to prevent any accidental slips or falls.

Safety Tips

Always listen to your body and never force any movements that cause pain. Move slowly and mindfully, and breathe deeply throughout each pose. If you have any medical conditions, consult with your doctor before starting a new exercise regimen.

1. Chair Cat-Cow Stretch:

Benefits: The seated cat-cow stretch helps to warm up your spine, improve flexibility, and relieve tension in your back and neck. How to Perform:

1. Sit on the edge of your chair with your feet flat on the floor.
2. Place your hands on your knees.
3. Inhale and arch your back, lifting your chest and looking up (cow pose).
4. Exhale and round your spine, tucking your chin to your chest (cat pose).
5. Repeat for 5-10 breaths.

Sit on a chair with the spine long and both feet on the floor. 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 cow position.

On an exhale, round your spine and drop your chin to your chest, letting the shoulder and head come forward. This is cat position.

Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2.Chair Raised Hands Pose – Urdhva Hastasana:

How to Perform Chair Raised Hands Pose

1. Starting Position:
   • Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
   • Ensure your back is straight and your shoulders are relaxed.
2. Engage Your Core:
   • Gently pull your belly button towards your spine to engage your core muscles.
3. Raise Your Arms:
   • Inhale deeply as you raise your arms overhead. Keep your arms parallel to each other with your palms facing inward.
   • Stretch your fingertips towards the ceiling, feeling the lengthening through your entire body.
4. Hold the Pose:
   • Keep your arms raised and your core engaged. Hold the pose for 5-10 breaths, focusing on maintaining a long, straight spine and open chest.
5. Lower Your Arms:
   • Exhale slowly as you lower your arms back down to your sides.

On an inhalation, raise your arms toward the ceiling.

Maintain good upper body posture with the shoulders relaxed and rib cage sitting naturally over the hips. Anchor your sit bones in your chair seat and reach up from there.

3.Chair Forward Bend – Uttanasana:

On an exhalation, come into a forward bend over the legs. Let the hands rest on the floor if they reach it. Let the head hang heavy.

On an inhalation, raise the arms back up over the head. Repeat this movement between a raised arms position and a forward fold several times, moving with the breath.

4.Chair Extended Side Angle – Utthita Parsvakonasana:

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

Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.

Do the same position with the right arm down and the left arm up.

5.Chair Pigeon – Eka Pada Rajakapotasana:

Come back up to sit. Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths.

You may forward bend to intensify the stretch if you like. Repeat with the left leg.

6.Chair Eagle – Garudasana:

Cross your right thigh over your left thigh for eagle pose. If you can, wrap the right foot all the way around the left calf.

Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch.

Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths.

Repeat on the other side.

7.Chair Spinal Twist – Ardha Matsyendrasana:

Come to sit sideways on the chair, facing to the left. Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.

Lengthen your spine on each inhale and twist on each exhale for five breaths.

Move your legs around to the right side of the chair and repeat the twist to the right side.

8.Chair Warrior I – Virabhadrasana I:

On an exhale, open up the arms with the right arm coming forward and the left arm going back.

Draw the left hip back and turn the torso to the left, so that it is aligned with the front of the chair.

Gaze out over the right fingertips and hold warrior II for three breaths.

9.Chair Warrior II – Virabhadrasana II:

On an exhale, open up the arms with the right arm coming forward and the left arm going back.

Draw the left hip back and turn the torso to the left, so that it is aligned with the front of the chair.

Gaze out over the right fingertips and hold warrior II for three breaths.

10.Reverse Warrior:

Let the left arm come down the left leg and lift the right arm up to the ceiling on an inhale for reverse warrior. Hold for three breaths.

Bring both legs to the front of the chair before coming to sit sideways on the chair facing left and going through the series of three warrior poses on the left side.

11.Final Relaxation: Chair Savasana:

Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice. This seated savasana will help your body absorb all the good effects of the poses you have done and transition you into the rest of your day.

Chair yoga is an excellent way to stay active and maintain flexibility, strength, and balance, especially for those with limited mobility or who are looking for a low-impact exercise option. Regular practice can lead to numerous physical and mental health benefits, making it a worthwhile addition to your daily routine. So, grab a chair and start incorporating these poses into your day—you’ll be amazed at how much better you feel!

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