chair yoga poses

Simple Chair Yoga Poses Poses

Sedentary lifestyle, disability, excessive work pressure – whichever the reason is for not being attentive enough towards physical and mental well-being – there is no point in neglecting it any further. Get introduced to chair yoga and begin the journey to health and wellness right now.

Through chair yoga postures, you get to practice a reformative style of yoga without leaving the vicinity and comfort of your chair. The style can be practiced anytime and anywhere. All you require is a sturdy chair, just a tad of peace and, you are good to head on with it.

Chair yoga exercises are simple and, are usually included as part of the package when enrolling for Yoga TTC in India. This is a highly effective yoga style that can be performed by any individual irrespective of age or ability. Of course, undergoing a formal training is necessary to adapt to both its benefits and contraindications.

Enhanced flexibility, relief in muscle soreness, improved function of the joints, relieved stress and ache are some of the most common and endearing benefits of regular chair yoga practice.

Let us discuss the six most amazing chair yoga asanas that can help stay healthy and vitalized all day long:

Chakravakasana (Cat-Cow Stretch):

Sit on the chair with a firm spine. Rest both the palms on respective thigh. Inhale and arch your spine to let the shoulder blades nearly touch each other at the back. This is cow position. As you exhale, curve your body to drop the shoulders forward while you chin can touch the chest – cat position. Repeat this chair yoga pose up to 10 times.

Uttanasana (Chair Forward Bend):

Sit in the chair with firm spine and feet parallel to each other. Inhale and bring both the arms upward. Now, bend your body forward to let the arms gently rest on the floor while exhaling. Repeat this up to 10 times.

Urdhva Hastasana (Raised Hands Pose):

Sit firmly in the chair with a straight spine. Bring both the hands up in the air as you inhale. While keeping your hips glued to the chair, make an effort to reach higher. Exhale and relax your arms to the starting position. Repeat this pose up to 10 times.

Utthita Parsvakonasana (Chair Extended Side Angle):

Sit in the chair, feet parallel to each other. Raise both arms sideways so they are parallel to the floor. Inhale while twisting to the left side. Upon exhalation, bring the left arm downward to touch the floor. Stretch the right arm up in the air. Repeat on the other side. Use a yoga block to support the palm if your body is not flexible enough to reach the floor. Repeat the set for 10 times.

Eka Pada Rajakapotasana (Chair Pigeon):

Sit in the chair with a straight spine. Place the right ankle on top on left thigh upon inhalation. Exhale while bending the body forward. Hold for 15 seconds before repeating the chair yoga pose with the other side. You can perform 10-10 repetition with each leg.

Ardha Matsyendrasana (Chair Spinal Twist):

Sit firmly in the chair. Keep your spine firm and both your legs aligned with each other. Inhale while lengthening the spine. Perform a spinal twist in clockwise direction to grab the right corner of the chair. Exhale while doing so. Hold the position up to 5 seconds. Repeat on the other side. Perform the set 10 times.

Register for chair yoga classes to understand and practice the art form correctly, before commencing the practice independently.


manmohan singhAuthor Bio: Manmohan Singh is a yoga lover. He is practicing yoga and meditation for last 8 years. During this journey, he has connected with well-known yoga gurus in Rishikesh. By hobbies, he loves to travel, writing blogs, cooking. Now, he is associated with Rishikul Yogshala. You can contact him to know more about Chair yoga exercises.