Chair yoga is a gentle way to practice yoga while sitting on or standing next to a sturdy chair. Because the poses are supported, it’s suitable for almost anyone—whether you’re new to yoga, returning after a break, or dealing with limited mobility.
One of the biggest benefits of chair yoga is how easily it fits into everyday life. I feel like you can practice at home, during a work break, or even at the office. All you need is a stable chair without wheels, ideally with a seat height of around 18 inches.
The movements combine light stretching, simple strength exercises, and slow, deep breathing, making it a low-impact option that’s easy on the joints. It’s especially helpful for people who spend long hours sitting at a desk.
Benefits for Your Body and Mind
Regular chair yoga can help improve flexibility in areas that often feel tight, such as the shoulders, hips, and spine. It also builds strength using your own body weight rather than heavy equipment. Some studies even suggest that yoga can be just as effective as traditional strength training for everyday functional fitness.
Balance is another key benefit. Improving balance can lower your risk of falls and help you stay active and independent as you age. Many people also find that chair yoga eases common aches and pains, particularly in the neck and lower back. Better circulation and gentler movement can also support digestion.
Just as importantly, chair yoga supports mental well-being. Focusing on your breath during each pose helps calm the nervous system, reduce stress, and improve mood. With regular practice, it may even help you sleep more soundly at night.
Easy Poses to Try at Home
A simple place to start is cat–cow. Sit upright with your feet flat on the floor. As you inhale, gently arch your back and lift your chest. As you exhale, round your spine and tuck your chin. Move slowly and repeat for about five breaths.
Next, try a seated twist. Place one hand on the outside of the opposite thigh and gently rotate your upper body to one side. Hold for a few breaths, then switch sides.
You can also try a seated pigeon pose. Place one foot across the opposite thigh and allow the knee to relax outward. If it feels comfortable, fold forward slightly to deepen the stretch. Breathe steadily and hold before switching sides.
Practicing chair yoga two to three times a week can bring noticeable benefits over time—without feeling overwhelming or strenuous.
Sources:
- GoodRx, Chair Yoga for Seniors: 10 Poses and Tips to Get You Started, March 20, 2024
- Bupa UK, Chair Yoga: A 5-Minute Gentle Home Workout, August 12, 2024
- PureGym, Chair Yoga Exercises For Beginners And Seniors, November 19, 2023
- Sunny Health Fitness, 6 Benefits of Chair Yoga: A Gentle Yet Powerful Practice, October 16, 2025
- Reverse Health, Chair Yoga: Benefits and Essential Exercises for All Levels, October 31, 2024
- West End Wellness, Sit Stretch Smile: What Is Chair Yoga’s Secret Power?, April 24, 2025