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Simple Chair Yoga Poses to Try Anywhere | SARVA Blog

July 07, 2022
Simple Chair Yoga Poses to Try Anywhere | SARVA Blog

Chair yoga is a technique that adapts yoga chair poses to be performed while seated in a chair. It not only offers the same health benefits as regular yoga, such as relief from stress, discomfort, and fatigue, but it can also help with balance, joint lubrication, and even age-related conditions like menopause and arthritis. Anyone who wishes to benefit from yoga and may (or may not) have mobility issues can practice yoga chair poses.

Chair Yoga Poses for Seniors: Reduce Pain and Improve Health

While being active can help you avoid age-related problems, older people are more likely to suffer from strains, sprains, and joint pain. Yoga, however, offers exercises for every ability level, and chair yoga is one of them. Without having to worry about their age, older adults can easily make use of chair yoga's advantages.

  • Flexibility gain
  • Lessens pain and improves pain management techniques
  • Reduces stress and promotes better sleep
  • Aids balance and coordination

The Yoga Benefit: Exploring Chair Yoga

Modified yoga poses while seated in a chair are known as "chair yoga," in general. Even if you're restricted to a chair, you may perform various stretches, bends, twists, and other exercises. The type of chair you use is not significant since chair yoga is all about the ability to adapt.

Make sure your butt is firmly planted in the seat to begin each new stance. Wheeled chairs are not recommended because they are unstable, but practically any other chair will work.

Easy Chair Yoga Practice for Beginners

Cat-Cow Pose

This is the easiest chair yoga pose for beginners. Take a deep breath in and raise your back to face the ceiling. Pulling your stomach in and rounding your back as you exhale through your spine. To relieve tension in your neck and back, perform this motion five times.

Sun Salutation Arms

Breathe deeply as you raise your arms with your palms facing upward while sitting tall. The arms should drift back down to your sides as you exhale. Repeat the same five times in a row. It also eases stress in the neck and shoulders while lengthening the spine.

Eagle Arms

Extend your arms to the sides. Next, cross one arm over the other at shoulder height in front of you. Twist your arms such that your palms are touching while bending your elbows. Repeat with the opposing arm on top after releasing the hold after five breaths. With this motion, shoulder pain will vanish.

Wrist Stretch

Stretch your left arm out and, using your right hand, move the fingertips of your left arm upward and toward the top of the arm. Now, flex the wrist toward the wrist in a downward motion. Put your other hand up and repeat. With both arms out in front of you, quickly move your wrists up and down and side to side. By strengthening the wrists and releasing forearm strain, this chair yoga poses for beginners is beneficial.

5 Chair Yoga Moves For Easy Weight Loss You Must Try

Downward Dog

Place the chair in front of you directly, at a distance equal to the length of your upper torso, after standing up from it. The chair's back should be facing you. Now, stand up straight, take a deep breath, and bend down by placing your palms on the chair's backrest. Hold this posture for five seconds. Do this three to five times.

Cobra Pose

Put both of your palms on the chair's seat while standing upright and facing it. As much as you are able, now move your legs backward to get your body into a perfectly straight line. Stretch out while looking up. Stretch again after returning to your starting posture. Repeat all the steps five times in total.

Eagle Pose

First, take a comfortable seat on the chair, cross your left leg over your right, and strike the position of the eagle. Bend while standing in the Tadasana position, lift the left leg, roll it over the right leg, and repeat. Likewise, encircle your hands. For this, bend the left elbow toward the right. Then create a fist while bending the elbows. Continue to hold your breath while in this position. Return to your regular position after a little interval.

Vertical Posture

Sit upright in the chair for this asana. Take deep breaths and raise both hands. Bring the hands down while exhaling after holding this position for a moment. Perform this yoga ten to fifteen times.

Spinal Twist

Maintain a straight spine and shoulders while sitting in the chair. Now, with your right arm at the back of the chair and your left arm resting on the right armrest, turn to your right. Keep still for five seconds. Return to your starting posture and repeat the exercise on your left side. Each side should be repeated five times.

The Best Chair Yoga Moves for Back Pain Relief

Chair yoga helps with strengthening and stretching. In addition to easing back pain, performing yoga chair poses may also strengthen the core, ease joint discomfort, improve balance, and lessen stress. Chair yoga, which involves performing yoga chair poses, is an excellent option for senior folks, obese individuals, those suffering from neurological conditions, and those with inadequate flexibility or strength.

Of the above-mentioned yoga chair poses, the best yoga chair poses for back pain relief are:

  • Downward Dog
  • Cat-Cow
  • Sun Salutation Arms
  • Spinal Twist
  • Vertical Posture

Fun And Easy Chair Yoga Poses For Kids

To help students make meaningful connections with their learning, teachers can incorporate yoga chair poses for children into their curricula in a variety of ways. Kids can engage in these yoga chair poses to revitalise their bodies and minds for learning or to stretch their bodies after prolonged sitting. Here is a list of the basic chair yoga positions that children can practice during movement breaks in the classroom or at home:

  • Eagle Pose
  • Cat-Cow
  • Downward Dog
  • Cobra Pose

Chair Yoga Poses That Anyone Can Practice

Without worrying about your degree of physical fitness, shape, or mobility issues, chair yoga can help you practice all types of asana. Here are the few most effective yet easiest chair yoga poses that anyone can practice:

  • Cat-Cow Pose
  • Sun Salutation Arms
  • Eagle Arms
  • Wrist Stretch
  • Downward Dog
  • Cobra Pose
  • Vertical Posture
  • Spinal Twist

Few Words From Sarva

Chair yoga is an easy but fulfilling yoga practice. All the health advantages of regular yoga are provided by chair yoga. In almost any location where there is a chair, chair yoga can be practised. Chair yoga can enhance your flexibility, focus, and strength while minimising joint pain, lowering stress, and enhancing your mood.


You receive all the health advantages of regular yoga practice when you perform chair yoga. Muscle toning, lower levels of tension, improved breathing patterns, better sleep, and an overall feeling of well-being are a few advantages.

Everybody can benefit from chair yoga. Yoga chair poses are suitable for beginners without regard to their physical condition, level of fitness, or mobility limitations.

Yes, chair yoga helps you lose weight, and it is an excellent way to incorporate movement into your everyday practice.

Chair yoga can be practised every day.

Yes, chair yoga is the easiest way to burn calories. Whether at home, school or office, yoga can be practised anywhere.

Easing back pain by stretching and strengthening is one of the many benefits of chair yoga.