Yoga really is for everybody!

Yoga is always the “Hot Topic” in fitness. Why shouldn’t it be? It is a really good form of exercise and works all the muscles of the body! Yoga has been taught to us even in our school days during P.E. classes.

Now, some of us may have jobs that mostly follow the ‘Work-From-Home’ model. This means we end up sitting in front of a screen all day long, which can be harmful to our body and posture. Under these circumstances, Yoga has a variation called “Chair Yoga” which can help us exercise from our chair! 
What is Chair Yoga?

Chair yoga, are variations of yoga exercises that can be done while sitting on chairs. All you need for it is yourself and a chair!

This variation of yoga helps increase blood circulation and brings a form of exercise which improves flexibility, relieves cramps and stiffness, and creates a happy mental state.

Another popular practice that comes hand in hand with Chair Yoga is ‘Pranayamas’ (breathing techniques. This can help reduce anxiety and create spatial awareness.

Who is it for?

Chair yoga is the best exercise for those suffering from conditions, like chronic pain, multiple sclerosis, osteoporosis, and carpal tunnel syndrome. It is also beneficial for people who are over a certain age and have trouble doing traditional yoga. 

It is also for all the people who have to sit at a desk for hours and travel a lot.

5 Chair Yoga Poses for you

Here are some simple chair yoga poses that you can do from the seat of your chair while reading this:

Cat-Cow Stretch

How to do:

  1. Sit on a chair with both feet on the floor and place your hands on your knees or thighs.
  2. Breathe in while arching your back and tuck your shoulders behind in a way that your shoulder blades are on your back. (This is the cow stretch)
  3. Breathe out while rounding your spine, drop your chin to your chest like a hunch, and let the shoulder and head come forward. (This is the cat stretch)
  4. Continue alternating between the cow on the inhalations and the cat on the exhalations for five breaths.

Benefits of this yoga pose:

  • Helps improve the circulation in the discs in your back
  • Eases pain and maintains a healthy spine
  • Helps you improve your posture and balance
  • An effective stress-reliever

Chair Forward Bend - Uttanasana

How to do:

  1. Sit on a chair with both feet on the floor and place your hands over your head.
  2. Breathe out while bending forward over the legs, let your hands rest on the floor if they reach, and let your head hang heavy.
  3. Breathe in while raising the arms back up.
  4. Continue repeating this movement back and forth for a few reps.

Benefits of this yoga pose:

  • Helps in calming the brain, relieving stress, and mild depression
  • Stretches the hamstrings, spine, and shoulders
  • Helps in stimulating the liver, kidneys, ovaries, and uterus
  • Improves digestion

Chair Eagle Pose - Garudasana

How to do:

  1. Sit on a chair with both of your feet on the floor
  2. Cross your right thigh over your left thigh and wrap the right foot around the left calf (if possible)
  3. Cross your left arm over the right one and bend the elbows and join your palms
  4. Lower your shoulders and raise your elbows and hold for three to five breaths
  5. Repeat the same with the opposite hand and leg

Benefits of this yoga pose: 

  • This pose stretches the joints of the shoulders, elbows, and wrists
  • Helps relieve stress from the shoulders and the lower neck region
  • Helps improve the sense of balance

Chair Spinal Twist - Ardha Matsyendrasana

How to do:

  1. Sit sideways (right) on a chair with both feet on the floor
  2. Hold on to the back of the chair and twist your torso towards the right while exhaling
  3. Come back to your start position while inhaling
  4. Continue the exercise for 5 breathes
  5. Repeat the same on the other side

Benefits of this yoga pose: 

  • Stretches and strengthens the back muscles
  • Helps relieve back pain
  • Helps increase blood circulation
  • Stimulates the digestive and excretory system of the body
  • Helps in improving the immune system

Chair Warrior Pose - Virabhadrasana

How to do:

  1. Place your right leg over the side of the chair and move your left leg behind you
  2. Place your sole of the right foot parallel to the seat and face your torso towards the right  and raise your arms up and inhale
  3. Hold this position for 3 breathes
  4. Repeat the same on the other side

Benefits of this yoga pose: 

  • Helps in stretching the front side of the body
  • Helps in strengthening the legs, core and back
  • Helps improve the sense of balance


Try these Chair Yoga Poses from your desk and if you want to try other fun and energizing workouts you can Book a session with our best personal trainers.

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