Chair Yoga Practice for Stretching and Strengthening

We need to talk about chair yoga.

You don’t need to get on the floor to enjoy the benefits of yoga. This sequence is designed to meet you where you are—whether you’re taking a stretch break at your desk, warming up in the morning, or winding down at night. Many students are surprised at how satisfying it feels to stretch and strengthen while sitting in a chair. With just a few simple postures, chair yoga can conveniently deliver a full-body experience that leaves you feeling energized and more connected to yourself.

Chair Yoga Practice

Choose a sturdy chair without arms that won’t slide on the floor. A dining chair, folding chair, or padded chair usually works well. Sit tall with your feet flat on the ground, lifting through your spine rather than slumping against the backrest. From here, you’re ready to begin.

Equal Breathing

Sit tall near the front edge of your chair with your feet flat on the floor. Place one hand on your belly and the other on your heart. Close your eyes and breathe slowly, balancing each inhalation and exhalation, for 2-3 breaths.

Neck Stretch

Lower your right ear toward your right shoulder. If you like, place your right hand lightly on the left side of your head, and reach your left arm toward the wall on your left. Slowly turn your left palm up and then down. Breathe into the stretch along your neck and shoulder.

Release and switch sides.

Cow Pose

Place your hands on your thighs. Inhale, arch your back, and lift your chest in Cow Pose.

Cat Pose

Exhale, round your spine, and tuck your chin and tailbone in Cat Pose.

Continue between Cow and Cat for several rounds, feeling the motion ripple through your whole spine.

Side Stretch

Bring your knees and feet together. Place your right hand on your outer left thigh. Reach your left arm up and overheard, breathing into the stretch along your ribs and waist.

Return to center before switching sides.

Victory Pose

Reach your arms into a wide V shape for Victory Pose. Lift your chest and gaze up.

Child’s Pose

Exhale, fold forward, and bring your hands toward your feet for a chair yoga version of Child’s Pose.

Temple Pose

Inhale, reach back up, and sit upright as you bring your palms together over your head in Temple Pose.

Prayer Pose

Exhale and draw your hands to your heart in Seated Prayer.

Repeat this seated flow for 6 rounds: Victory, Child’s Pose, Temple Pose. Prayer.

Warrior 2

Sit toward the front edge of your chair. Place your right foot on the right side of your chair with your leg bent, your foot flat, and your toes pointing toward the wall on your right. Take your left leg out to the left, placing the foot at a 45-degree angle. Raise your arms to shoulder height for Warrior 2, gazing over your right hand. Inhale.

Reverse Warrior

Exhale as you come into Reverse Warrior by sliding your back hand down your leg as your front arm reaches overhead. Breathe into the side of your ribs.

Side Angle Pose

Return to Warrior 2, then place your right elbow on your right knee in Side Angle Pose. Reach your top arm overhead, creating a long line from your back foot to your fingertips.

Slowly return to Warrior 2 and release. Switch sides and repeat Warrior Flow on the other side.

Seated Twist

Sit tall with your legs together. Place your left hand on your outer right thigh and your right hand on the top of the chair behind you. Twist gently, looking over your right shoulder, and hold for 3-4 breaths.

Return to center and switch sides.

Goddess Pose

Open your knees wide with your toes angled out. Raise your arms into a goalpost shape for Goddess Pose. Breathe here.

Goddess Side Bend

Exhale into Goddess Side Bend to the left,  would resting your left elbow on your left  knee and reaching your right arm straight up to the sky. Hold for 4 breaths.

Return to Goddess, then move into Goddess Side Bend on the other side. Return to Goddess, take a full breath, then release and bring your knees together.

Leg Stretch

Lean back in your chair so your body is reclined. Draw your right knee toward your chest and straighten your leg upward. Hold onto the back of your thigh or calf or grasp your foot. Breathe into the stretch and then release.

Seated Pigeon

Cross your right ankle over your left knee for Seated Pigeon Pose. Sit tall and hinge forward until you feel the stretch in your outer hip. Stay here for 4-5 breaths, then release.

Repeat the Leg Stretch and Seated Pigeon on the left side.

Shoulder Opener and Self Hug

Exhale, wrap your arms around yourself in a hug, and tuck your chin toward your chest.

Inhale, open your arms wide with your palms facing up and your elbows slightly bent. 

Exhale, wrap into another hug. Continue for a total of 4 repetitions, alternating which arm is on top.

Equal Breathing

Place one hand on your belly and one on your heart. Close your eyes. Breathe 3-4 breaths, balancing your inhale and exhale. Feel the energy of this practice settling in your body.

Hands to Heart

Bring your palms together as you open your eyes. Notice how grounded and spacious you feel, and bring that energy into your day.