10 Chair Yoga Poses for a Full-Body Workout

If you love yoga, but getting down on the floor for a flow is not doable right now, turn to a chair. It’s a gentle, approachable way to reap all of yoga’s healthy aging benefits.

“Chair yoga is a very empowering practice because it meets you right where you are. You are able to move in a range that feels completely comfortable for you and gradually work your way up to more challenging postures at your own pace and in a way that feels very safe, supported, and accessible,” says Lauren Maher, a certified yoga therapist and creator of The Chair Yoga Deck.

Besides being a great way to relieve stress and get in a low-impact workout, chair yoga is also appealing because you can do a few poses whenever you need a quick
stretch or mental reset, whether you’re at work, home, or even while traveling—no yoga mat or clean floor space required.

Interest piqued? Here’s what experts want you to know about chair yoga, plus an
exclusive workout from Maher’s new deck of yoga cards.

Equipment needed: A sturdy chair with a back and a yoga mat or grippy socks.

Benefits of Chair Yoga

Chair yoga is different from traditional yoga in that you’re physically supported during each move; this can help you nail the proper form, making for a more effective workout.

Beyond that, the benefits of chair yoga are the same as what mat yoga delivers: It helps strengthen muscles; improves balance, flexibility, and range of motion; fosters the mind-body connection; and can go a long way in dialing back stress and anxiety. One small study even found that a 12-week chair yoga program reduced pain and improved daily function in women with knee osteoarthritis.

“Yoga has also been shown to activate the parasympathetic nervous system (often nicknamed the ‘rest and digest’ state), which helps slow the heart rate, reduce blood pressure, and aids in healthy digestion, immune function, and restful sleep,” Maher adds.

All of these things support healthy aging and can help you avoid falls or injury so that you remain as independent and vibrant as possible while you chase longevity.

The Best Chair Yoga Moves

Maher shared this exclusive chair yoga workout that targets the entire body from head to toe. If doing this routine on a non-carpeted floor, it’s smart to place a yoga mat underneath the chair for more stability or pull on a pair of grippy socks to help prevent you from slipping.

Start by doing this routine once a week, aiming to work your way up to two or three times a week.

1. Cat and Cow Pose

Why it works:

This two-move sequence stretches and releases the lower and upper back, neck, shoulders, and chest. It also promotes mobility of the spine.

How to do it:

1. Sit tall with feet hip-distance apart. Place hands on thighs.
2. Slowly round spine toward the back of the chair, drawing chin in toward chest and tucking pelvis under you. Take 3-5 breaths.
3. Now, gently lift chest, keeping shoulders and belly relaxed and drawing chin upward and arching low back. Take 3-5 breaths.

2. Side Stretch

Why it works:

Stretch and release your shoulders, neck, and rib cage, along with the muscles on the side of the body, including the obliques.

How to do it:

1. Sit tall and relax shoulders.
2. Place right hand beside you at the edge of the chair or on thigh.
3. Press outer edge of right palm into the seat of the chair or thigh, fingers facing out or curled under the seat.
4. Inhale and extend left arm up and over toward the right side, palm facing forward; reach as far as is comfortable. Take 3-5 breaths.
5. Repeat on opposite side.

3. Seated Warrior II

Why it works:

Open your chest while stretching and strengthening the legs, shoulders, and upper back.

How to do it:

1. Sit tall at the edge of the chair.
2. Place feet a comfortable, wide-legged distance apart. Angle left knee and toes out to left side, aligned over ankle. Now, extend right leg out to the side and press into right foot, toes turned out about 45 degrees.
3. Lift arms out to each side, palms facing down. Turn head to the left and take 3-5 breaths.
4. Repeat on opposite side.

4. Seated Reverse Warrior

Why it works:

Stretches and strengthens legs and core and improves flexibility of the chest, shoulders, neck, and back.

How to do it:

1. Sit tall at the edge of the chair.
2. Angle left knee and toes out to left side, keeping knee aligned over ankle. Now, extend right leg out to the side and press into right foot, toes turned out about 45 degrees.
3. Slide right hand back to rest on right thigh. Reach left hand up toward the sky as you gently lift chest and arch back.
4. Take 3-5 breaths.
5. Repeat on opposite side.

5. Seated Side Angle Pose

Why it works:

This pose strengthens the legs, arms, shoulders, and core while stretching the obliques.

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How to do it:

1. Sit tall at the edge of the chair, feet a comfortable wide-legged distance apart.
2. Turn left knee and toes out to left side and extend right leg out to right side, toes turned out about 45 degrees.
3. Draw in abdomen and lean from waist to the left, placing left forearm on thigh.
4. Press into forearm and reach right arm up and over to the left with palm facing down.
5. Take 3-5 breaths.
6. Repeat on opposite side.

6. Standing Chest Stretch

Why it works:

Stretch the chest and neck while strengthening the legs, abdomen, shoulders, upper back, and neck.

How to do it:

1. Stand facing the back of the chair; place hands on the top of the chair back.
2. Pressing through feet, gently draw abdominal muscles in. Press hands into the top of the chair back and gently lift chest/heart up.
3. Broaden collarbone and slightly squeeze shoulder blades together, keeping chin up.
4. Take 3-5 breaths.

7. Standing Downward-Facing Dog

Why it works:

Strengthen the legs, shoulders, upper back, and neck while lengthening the spine and obliques, and opening up the hamstrings, glutes, calves, and ankles. You should feel the stretch down the entire back of the body.

How to do it:

1. Place the chair against a wall for stability. Stand facing the back of the chair.
2. Lean forward and place hands on top of chair back.
3. Gently walk feet back, keeping arms straight and letting chest drop through shoulders, until you feel a comfortable stretch in the legs and back (bend knees slightly if it helps with the stretch).
4. Release shoulder blades down so the back of the neck stretches/lengthens.
5. Take 3-5 breaths.

8. Figure Four

Why it works:

Release tension in the hips as you improve range of motion. You’ll also stretch the glutes, hamstrings, lower back, and ankles. This pose may also help reduce sciatica pain.

How to do it:

1. Sit tall with feet hip-distance apart.
2. Keep sit bones even and lift left knee up. Use right hand to guide left ankle onto the top of right knee. Flex right toes back toward you.
3. Gently lean forward for a deeper stretch, keeping back straight.
4. Take 3-5 breaths.
5. Repeat on opposite side.

9. Seated Single-Leg Stretch

Why it works:

Stretch the hamstrings, glutes, calf, ankle, foot, and back of the knee.

How to do it:

1. Sit tall with feet hip-width distance apart.
2. Gently extend right leg straight out in front of you. Press right heel into floor and flex toes back toward you.
3. Take a deep breath and hinge forward on exhale, sliding hands down right leg; keep chin pointed toward ground.
4. Take 3-5 breaths.
5. Repeat on opposite side.

10. Meditative Pose

Why it works:

End this routine on a calming note, improving your focus.

How to do it:

1. Sit tall with feet hip-distance apart. Relax shoulders and facial muscles.
2. Bring palms together at center of chest; gently press hands together with fingers pointing up.
3. Close eyes and breathe slowly for at least 1 minute (longer if you’re feeling great).