Chair Yoga: 11 Gentle Poses with a Chair

Every pose here is done sitting on a chair or holding one for balance, which makes it a good start for beginners, older adults, desk breaks and anyone who prefers not to get down to the floor. Move slowly, breathe through the nose, and do each side.

Use a sturdy chair without wheels, and put it against a wall for the standing poses. Move within a comfortable range and stop if anything hurts. If you have a health condition, an injury or are pregnant, check with your doctor first.

Chair yoga for beginners: the full guide →

1. Seated Mountain

5 slow breaths · chair version of Mountain Pose
1. Sit toward the front of the seat with your feet flat and hip-width apart, knees over ankles.
2. Rest your hands on your thighs, lengthen up through the crown of your head and let your shoulders soften down.
3. Keep your chin level and breathe slowly through the nose.
2. Seated Cat

exhale into it · chair version of Cat-Cow
1. From Seated Mountain, place your hands on your knees.
2. As you breathe out, round your back, draw your belly in and let your chin move toward your chest.
3. Move slowly and only as far as is comfortable.
3. Seated Cow

inhale into it · chair version of Cat-Cow
1. With your hands on your knees, breathe in and gently lift your chest forward and up.
2. Draw your shoulder blades back and let your back arch slightly; keep the neck long.
3. Flow between Seated Cat and Seated Cow for 5 to 8 breaths.
4. Seated Side Bend

3 breaths each side · chair version of Standing Side Bend
1. Sit tall and place one hand on the seat beside you.
2. Breathe in and reach the other arm up, then breathe out and lean gently toward the hand on the seat.
3. Keep both sitting bones on the chair, come back up on an inhale, and repeat on the other side.
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5. Seated Twist

3 breaths each side · chair version of Half Lord of the Fishes
1. Sit tall with both feet flat. Breathe in to lengthen your spine.
2. Breathe out and turn your chest to one side, placing the opposite hand on the outside of your knee and the other hand on the back of the chair.
3. Turn from the middle of the back, not the neck; come back to center and repeat on the other side.
6. Seated Eagle Arms

3–5 breaths each side · chair version of Eagle Pose
1. Reach your arms forward and cross one arm over the other at the elbows.
2. Bend your elbows and bring the backs of the hands (or the palms) toward each other; lift the elbows to shoulder height if comfortable.
3. Keep the shoulders soft, then switch which arm is on top.
7. Seated Figure Four

5 breaths each side · chair version of Pigeon Pose
1. Sit tall and place one ankle on the opposite knee, keeping that foot flexed.
2. If that is enough, stay upright; to go further, lean forward with a long, straight back.
3. Come back up slowly and repeat on the other side.
8. Seated Forward Fold

5 breaths · chair version of Standing Forward Fold
1. Sit with your feet a little wider than hip-width apart.
2. Breathe out and fold forward from the hips, letting your chest rest toward your thighs and your hands reach toward the floor.
3. Let the head hang heavy, then roll up slowly, head last.
9. Chair Warrior II

3–5 breaths each side · chair version of Warrior II
1. Sit sideways on the chair so one thigh is supported by the seat, that knee bent over the ankle.
2. Extend the other leg back with the foot flat, then reach both arms out at shoulder height.
3. Look past the front hand, then turn around and repeat on the other side.
10. Chair-Supported Tree

3–5 breaths each side · chair version of Tree Pose
1. Stand beside the chair and hold the backrest with one hand.
2. Shift your weight onto the leg nearest the chair and place the other foot on your ankle or calf (never on the knee).
3. Stand tall, then switch sides.
11. Chair-Supported Down Dog

5 breaths · chair version of Downward-Facing Dog
1. Place the chair against a wall, stand facing it and rest your hands on the seat.
2. Walk your feet back and hinge at the hips until your arms and back make one long line, head between the arms.
3. Bend your knees as much as you need, then walk back in to stand.