Chair yoga: a practice accessible to all

Introduction to Chair Yoga

Welcome to the world of chair yoga . If you've never heard of this practice, prepare to be amazed by its simplicity and effectiveness.

Chair yoga is an accessible form of yoga that can be practiced almost anywhere, while still providing many of the benefits of traditional yoga .

The beauty of chair yoga is its accessibility. Unlike some forms of yoga that require specific flexibility or strength, chair yoga is open to everyone, regardless of age or fitness level. This form of yoga is perfect for those looking for a way to stay active, reduce stress, and improve their overall health without being discouraged by complex or intimidating yoga poses. That’s why chair yoga is such an important and accessible practice.

Who is chair yoga for?

Elderly people

Older adults often find chair yoga particularly beneficial. As we age, our bodies can lose flexibility and strength, making some forms of exercise more difficult. Chair yoga, however, provides a gentle, adaptable practice that promotes mobility, builds muscle strength, and improves balance—all of which are essential for seniors’ well-being and independence.

People with reduced mobility

Chair yoga isn’t just for seniors, it also offers significant benefits for those with limited mobility . Whether you’re recovering from surgery or living with a chronic condition that limits your mobility, chair yoga can help you regain some form of movement, relieve pain, and improve your mood. Chair yoga is a gentle and beneficial form of body therapy that encourages movement without putting excessive stress or strain on the body.

Yoga in the office

Finally, for those who spend most of their day sitting at work, office yoga is a breath of fresh air. There’s no need for a yoga mat or special attire – all you need is a chair and a few spare minutes. Office chair yoga can help combat stiffness and muscle tension caused by hours spent in front of the computer, improve posture, and even boost creativity and focus.

Here are 4 chair yoga poses to do at home or in the office:

Chair Twist (Spinal Twist)

Sit comfortably on the edge of your chair with your feet flat on the floor. Inhale deeply and, as you exhale, rotate your torso to the right, placing your left hand on your right knee. Your right hand can rest on the back of the chair or the side.

Keep your back straight and rotate from the waist. Take a few deep breaths, then return to center and repeat on the other side.

This pose strengthens and stretches the spine. It also improves digestion and can help relieve back pain.

Chair Hamstring Stretch

Sit on the edge of your chair with your spine straight. Extend one leg in front of you, heel on the floor and toes pointing toward the sky. As you inhale, lengthen your spine, and as you exhale, gently bend forward from the hips, keeping your back straight. Hold this position for a few breaths, then switch legs.

This pose stretches the hamstrings, improves blood circulation in the legs and strengthens the back muscles.

Cat-Cow Chair Extension

Sit on the edge of the chair with your feet flat on the ground. Place your hands on your knees. As you inhale, arch your back while looking up at the ceiling (cat pose). As you exhale, round your back while bringing your chin toward your chest (cow pose). Repeat this movement several times.

This sequence helps improve spinal flexibility, strengthens the abdominal and back muscles, and is a great way to release tension in the back and neck.

When you incorporate these chair yoga poses into your routine, you get a moment of relaxation and stretching, ideal for those who spend a lot of time sitting!!!

You can find our article on somatic exercises and the link with yoga here => what is somatic exercise?