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Verywell Fit
10 Chair Yoga Poses for Home Practice
Yoga
Sequences for Home Practice
By

Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.

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Ann Pizer
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Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Sara Clark is an EYT the 1 last update 2020/08/08 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.

Sara the 1 last update 2020/08/08 ClarkSara Clark
Updated on February 26, 2020
Beginning for 1 last update 2020/08/08 YogaBeginning Yoga

Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair.

These modifications make yoga accessible to people who cannot stand, lack the mobility to move easily from standing to seated to supine positions, or want a quick break from office work.

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Many of the basic body mechanics of the individual postures are retained. While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild backbends.

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Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Watch Now: A Chair-Based Yoga Routine You Can Do Anywhere

In addition to a good stretch, chair yoga participants can also enjoy the 1 last update 2020/08/08 other health benefits of yoga, including improved muscle tone, better breathing habits, reduction of stress, better sleep, and a sense of well-being. In addition to a good stretch, chair yoga participants can also enjoy other health benefits of yoga, including improved muscle tone, better breathing habits, reduction of stress, better sleep, and a sense of well-being.

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Who Does Chair Yoga?

Chair yoga can be practiced by anyone who wants to enjoy the benefits of yoga and may (or may not) have mobility limitations. For example, chair yoga is great for anyone who needs more support and or is managing an injury or wants a more therapeutic approach to the practice.

Chair yoga classes are widely available in senior centers and retirement homes, as senior citizens are its biggest target audience, but obese people and people with neurological diseasesGirls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for are also good candidates to give the chair method a try. Office workers can also take advantage of chair yoga's adaptations to sneak in some stretches at work.

The Top 10 Health Benefits of Yoga

The Best Chair for Yoga

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Since chair yoga is all about adaptability, it should come as no surprise that the particular chair you use is not important; you don't have to run out and buy a specialized yoga chair. Chairs with wheels are not ideal since they are unstable, but almost any other chair will do. If you are on the shorter side, put blocks or a folded yoga mat under your feet to give yourself a firm foundation.

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for 1

Chair Cat-Cow Stretch

Verywell / Ben Goldstein

Come to sit on a chair with the spine long and both feet on the floor. Place your hands on your knees or the tops of your thighs.

On an inhale, arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back. This is cow position.

On an exhale, round your spine and drop your chin to your chest, letting the shoulder and head come forward. This is cat position.

Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2

Chair Raised Hands Pose - Urdhva Hastasana

Verywell / Ben for 1 last update 2020/08/08 Goldstein

Verywell / Ben Goldstein

On an the 1 last update 2020/08/08 inhalation, raise your arms toward the ceiling. On an inhalation, raise your arms toward the ceiling.

Maintain good upper body posture with the shoulders relaxed and rib cage sitting naturally over the hips. Anchor your sit bones in your chair seat and reach up from there.

3

Chair Forward Bend - Uttanasana

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for

 Ben Goldstein / Verywell

On an exhalation, come into a forward bend over the legs.

Let the hands rest on the floor if they reach it. Let the head hang heavy.

On an inhalation, raise the arms back up over the head.

Repeat this movement between a raised arms position and a forward fold several times, moving with the breath.

4

Chair Extended Side Angle - Utthita Parsvakonasana

Verywell / Ben Goldstein

After your final forward bend, stay folded.

Bring your left fingertips to the floor on the outside of your left foot. 

Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.

If your left hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.​

Do the same position with the right arm down and the left arm up.

5

Chair Pigeon - Eka Pada Rajakapotasana

Verywell / Ben Goldstein

Come back up to sit.

Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths.

You may forward bend to intensify the stretch if you like. Repeat with the left leg.

6

Chair Eagle - Garudasana

Verywell / Ben for 1 last update 2020/08/08 GoldsteinVerywell / Ben Goldstein

Cross your right thigh over your left thigh for eagle pose. If you can, wrap the right foot all the way around the left calf.

Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch.

Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths.

Repeat on the other side.

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for 7

Chair Spinal Twist - Ardha Matsyendrasana

Verywell / Ben Goldstein

Come to sit sideways on the chair, facing to the left.

Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.

Lengthen your spine on each inhale and twist on each exhale for for 1 last update 2020/08/08 five breaths. Lengthen your spine on each inhale and twist on each exhale for five breaths.

Move your legs around to the right side of the chair and repeat the twist the 1 last update 2020/08/08 to the right side. Move your legs around to the right side of the chair and repeat the twist to the right side.

8

Chair Warrior I - Virabhadrasana I

Verywell / Ben Goldstein

Now keep the right leg in position over the side of the chair while you swing the left leg behind you.

Plant the sole of the left foot on the floor roughly parallel to the seat of the chair and straighten the left leg.

Keep your torso facing over the right leg as you raise your arms up to the ceiling on a inhale coming to warrior I. Hold for three breaths.

9

Chair Warrior II - Virabhadrasana II

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Verywell / Ben Goldstein

On an exhale, open up the arms with the right arm coming forward and the left arm going back.

Draw the left hip back and turn the torso to the left, so that it is aligned with the front of the chair.

Gaze out over the right fingertips and hold warrior II for three breaths.

10

Reverse Warrior

Verywell / Ben Goldstein

Let the left arm come down the left leg and lift the right arm up to the ceiling on an inhale for reverse warrior. Hold for three breaths.

Bring both legs to the front of the chair before coming to sit sideways on the chair facing left and going through the series of three warrior poses on the left side.

for 1 last update 2020/08/08 1111

Final Relaxation: Chair Savasana

Verywell / Ben Goldstein

Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice. This seated savasana will help your body absorb all the good effects of the poses you have done and transition you into the rest of your day.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Park J, Mccaffrey R, Newman D, Liehr P, Ouslander JG. A Pilot Randomized Controlled Trial of the Effects of Chair Yoga on Pain and Physical Function Among Community-Dwelling Older Adults With Lower Extremity Osteoarthritis. J Am Geriatr Soc. 2017;65(3):592-597. doi:10.1111/jgs.14717

  2. Ross A, Friedmann E, Bevans M, Thomas S. National survey of yoga practitioners: mental and physical health benefits. Complement Ther Med. 2013;21(4):313-23. doi:10.1016/j.ctim.2013.04.001

  3. Ikai S, Uchida H, Mizuno Y, et al. Effects of chair yoga therapy on physical fitness in patients with psychiatric disorders: A 12-week single-blind randomized controlled trial. J Psychiatr Res. 2017;94:194-201. doi:10.1016/j.jpsychires.2017.07.015

  4. Yoga Kertapati, Junaiti Sahar, Astuti Yuni Nursas. The effects of chair yoga with spiritual intervention on the functional status of older adults. Enferm Clin. 2018 Feb;28 Suppl 1:70-73. doi:10.1016/S1130-8621(18)30040-8

  5. Girls Diy Loft Bed Planshow to Girls Diy Loft Bed Plans for Yu AP, Ugwu FN, Tam BT, et al. One Year of Yoga Training Alters Ghrelin Axis in Centrally Obese Adults With Metabolic Syndrome. Front Physiol. 2018;9:1321. doi: 10.3389/fphys.2018.01321

  6. Van puymbroeck M, Walter AA, Hawkins BL, et al. Corrigendum to "Functional Improvements in Parkinson's Disease Following a Randomized Trial of Yoga". Evid Based Complement Alternat Med. 2018;2018:4523743. doi:10.1155/2018/8516351

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