Chair yoga
Chair yoga adapts classic poses so you can do them seated. It's perfect if getting down to the floor is hard, if you're a beginner or if you spend hours at a desk.
Use a sturdy chair without wheels. Do each movement slowly, in time with your breath, and never push into pain.
Sample plan
Day 1
- Deep breathing seated, back tall · 1 sets × 60 s
- Seated cat-cow: round and arch your back · 1 sets × 8 reps
- Seated side stretch, one arm overhead · 2 sets × 20 s
- Gentle seated twist using the chair back · 2 sets × 20 s
- Seated forward fold, arms hanging · 1 sets × 30 s
- Ankle circles · 1 sets × 10 reps
Key tips
- Feet flat on the floor, hip-width apart.
- Inhale as you lengthen and exhale as you twist or fold.
- Great as an active break at work.
Frequently asked questions
Does chair yoga really work?
Yes: it improves mobility and posture and helps you relax, especially for sedentary or older people.
Can I do it every day?
Yes, it's gentle enough to do daily.
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