The Ultimate Chair Yoga Routine — and Its Benefits

Chair yoga is a gentle, modified form of yoga that’s accessible to almost anyone — no matter your fitness level.

Yoga, in general, is a bit of a miracle worker. As a combination of physical postures, breathing techniques, and meditation, it can help with so many things — from easing stress and improving mental health to boosting strength, flexibility, and even heart health. And with chair yoga, you don’t have to be a full-fledged yogi to experience the benefits.

Whether you’re new to exercise, recovering from an injury, an older adult, or simply looking for an easy way to stretch during a busy day, chair yoga is a great, low-impact option. It can bring much-needed peace, relaxation, and vigor to your life.

Read on to learn more about what it is, and then find a free, beginner-friendly chair yoga routine to try.

Chair yoga is exactly what it sounds like: yoga stretches and poses done while seated in a chair.

It’s an excellent option for anyone looking for a low-impact exercise routine or those just getting started with movement who could use a little extra support. Chair yoga is also a good way to warm up before more intense activities like weightlifting or cardio.

The best part? While there are some chair yoga classes out there, you can do it from the comfort of your home or office. Not only does this make chair yoga affordable, but it also lets you move at your own pace and still reap all the benefits.

And don’t worry about needing any fancy equipment. There’s no special “yoga chair“ required — just a simple, sturdy chair that offers good support and promotes proper posture will work.

If you want to relax even more during yoga, consider using a noise machine or a calming playlist to create a soothing atmosphere. And it never hurts to keep a water bottle handy when you’re moving your body.

Does chair yoga really work? The short answer is yes.

The benefits of standard yoga are vast — it can really make a difference in how you feel day to day. Some recent research on chair yoga benefits in older women with knee osteoarthritis suggests it can improve overall well-being and functional fitness. So, chair yoga for seniors might be particularly beneficial.

More broadly, here are some benefits of chair yoga:

• It’s perfect for beginners and those with limited mobility. Whether you’re new to yoga or facing balance or mobility challenges, using a chair for extra support can help you ease into things. It can be a great routine for anyone looking to eventually graduate to standard yoga or other forms of fitness or simply add extra movement during their workday.

• It boosts flexibility and range of motion. Regular yoga practice can help increase your flexibility and joint mobility. This is key for staying active and feeling comfortable while you go about your day.

• It helps reduce stress and promote mindfulness. Yoga — whether done on a yoga mat or in a chair — is a great stress-reduction technique. Incorporating deep breathing and mindfulness can help you relax and manage stress while engaging your muscles.

• It promotes good posture and can reduce back pain. A big part of yoga is focusing on your posture, which can help prevent and alleviate back pain. This is especially crucial if you sit a lot throughout the day.

• It can support weight loss goals. Though chair yoga is gentle, it can still get your body moving, helping you burn calories and improve your body composition to support healthy weight management.

Research shows yoga is most effective for those with overweight and obesity when paired with other lifestyle changes, like healthy eating.

Ready to jump into your free chair yoga for beginners routine?

We’ll walk you through eight seated yoga poses that — paired with deep breathing, proper posture, and regular practice — will enhance your wellness and fitness routine.

1. Seated Mountain Pose

The seated mountain pose uses your arms, shoulders, knees, ankles, and core to help you release stress from your midsection and shoulders.

Here’s how to do it:

• Sit up straight with your feet planted on the floor.

• Take a deep breath in while reaching your arms overhead.

• Gently clap your hands together over your head and hold for 30 seconds.

• Slowly lower your arms while exhaling.

Do this one to three times.

2. Seated Forward Bend

The seated forward bend helps open up your hips and stretches your lower back, hamstrings, glutes, quadriceps, groin, and pelvic floor muscles.

Here’s how to do it:

• Sit on the edge of the chair with your feet flat on the floor.

• Slowly bend forward, keeping your back straight as you lean down.

• Try to touch the floor with your hands (or as far down your legs as you can reach).

• Hold this for 30 seconds and then return to the starting position.

Do this move one to three times.

3. Seated Cat-Cow Stretch

The cat-cow position stretches and strengthens your back, torso, and neck muscles. It also releases tension from your midsection — often needed during a long workday.

Here’s what to do:

• Sit on the chair and place your hands on your knees.

• Arch your back and look up.

• Hold this position for 30 seconds.

• Then slowly round your spine and tuck your chin.

• Hold it for 30 seconds.

Do this one to three times.

4. Seated Side Stretch

The seated side stretch can help strengthen and stretch your waist and obliques, among other muscles. It’s also good for posture and flexibility.

Here’s how to do the move:

• Sit up straight and raise one arm straight up.

• Lean to the opposite side while keeping the other hand on the chair for support.

• Hold for 30 seconds, and then repeat this move on the other side.

Do each side one to three times.

5. Chair Spinal Twist

This can help with spine alignment and mobility while also reducing back pain.

Here’s how to do a chair spinal twist:

• Sit toward the end of the chair with your feet firmly planted.

• Twist your upper body toward the side of the chair.

• Keep your arms down and your shoulders in line with your spine.

• Hold this for 20 seconds, and then exhale as you twist back to center.

• Repeat on the other side.

Do this one to three times on each side.

6. Seated Warrior II Pose

This can help strengthen your thighs, glutes, core, shoulders, arms, and back muscles. It also helps enhance your stability and balance — both essential for mobility.

Here’s what to do:

• Sit sideways on the chair with your right leg extended to the side, your left leg bent, and your foot flat on the floor.

• Extend both arms straight out to the sides.

• Hold this position for 30 seconds while keeping your core engaged.

• Switch sides.

Do this one on each side up to three times.

7. Seated Leg Lifts

This mostly works your core and helps with overall stability, but it also builds lower body strength in your hamstrings and hip flexors. It’s entering strength-training territory as opposed to classic yoga, though it can help with overall mobility.

Here’s how to do seated leg lifts:

• Sit up straight and keep your feet flat on the floor with your hands resting on the sides of the chair.

• Engage your core and lift one leg straight out in front of you, keeping it as straight as possible without locking your knee.

• Hold this position for 30 seconds.

• Repeat on the other side.

Do this on each side one to three times.

8. Chair Pigeon

The pigeon pose is great for hip mobility and relieving lower back pain — and using your chair for support is a perfect introduction to the move.

That said, this pose tends to be a bit more challenging, so don’t rush into it. You can also consider skipping it if you don’t feel ready.

Here’s how to do it:

• Sit at the edge of your chair with your feet hip-width apart. 

• Using your hands for extra support, lift one knee up to your chest and then put that ankle on your opposite knee or thigh.

• Flex the foot that’s resting on your thigh or knee.

• Take a deep breath in and focus on your posture.

• Bend forward as far as comfortably possible.

• Hold this for 30 seconds and then repeat on the other side.

Do this on each side one to three times.

Is chair yoga free? You bet. Chair yoga is an accessible, low-key practice with a ton of benefits, no matter where you’re starting from.

Here’s why you might want to give it a shot:

• Chair yoga poses are ideal for beginners and those with limited mobility. All you really need is a good chair and a relaxed space.

• The physical health benefits include improved flexibility and range of motion, better posture, and back pain relief. Chair yoga can also complement a weight loss routine since it’s low-impact yet effective. 

• Chair yoga also has mental health benefits, as it can reduce stress and promote mindfulness. The gentle stretches and deep breathing encourage relaxation, helping calm the mind and reduce tension.

If you’re ready, try the chair yoga sequence we shared above to start regularly strengthening and stretching your body — all from the comfort of your seat.

If you’re not sure where to start or have recently experienced an injury or surgery, you can work with a yoga instructor or contact your healthcare provider.

And, if you’re looking for extra support as you kickstart your weight management and movement journey, take our online weight loss assessment to see if you’re a good candidate for weight loss medication.