Chair yoga is a gentle and accessible way to practise yoga while sitting or using a chair for support. It is ideal for beginners, office workers, older adults, or anyone with limited mobility. The practice improves flexibility, posture, breathing, and overall well-being without putting strain on joints.

Below are easy chair yoga poses you can follow at home or at your desk.

1. Seated mountain pose (upright posture)

Sit tall with feet flat on the floor and hands resting on thighs. Lengthen your spine, relax your shoulders, and take slow, deep breaths.

Benefits: Improves posture and breathing awareness.

2. Seated cat-cow stretch

Place hands on knees.

Inhale: arch your back, lift chest (cow)

Exhale: round spine, chin to chest (cat)

Repeat slowly with breath.

Benefits: Relieves stiffness in spine, neck, and shoulders.

3. Seated forward bend

Sit tall, then slowly bend forward from hips, reaching toward your feet or floor. Let your head relax.

Benefits: Stretches back and hamstrings, eases tension.

4. Seated side stretch

Raise one arm overhead and gently lean to the opposite side. Keep both hips grounded. Switch sides.

Benefits: Opens chest and stretches sides of the body.

5. Seated spinal twist

Place one hand on opposite knee and the other behind you on the chair. Gently twist your torso and look over your shoulder. Repeat on both sides.

Benefits: Improves spinal mobility and digestion.

6. Seated knee-to-chest stretch

Lift one knee toward your chest, holding it gently with both hands. Hold, then switch legs.

Benefits: Stretches hips and lower back.

7. Seated pigeon pose (hip opener)

Place one ankle over the opposite knee. Keep back straight and gently lean forward if comfortable.

Benefits: Opens hips and reduces lower-body tension.

8. Seated relaxation (final pose)

Sit comfortably, close your eyes, and focus on slow breathing for a few minutes.

Benefits: Reduces stress and promotes relaxation.

Why chair yoga works

Chair yoga delivers many of the same benefits as traditional yoga, including improved flexibility, strength, circulation, and reduced stress, while being safer and more accessible for beginners.

It can be done anywhere—at home, in the office, or even during short breaks—and requires nothing more than a stable chair.