Chair Yoga Benefits- How To Do?

Chair Yoga Benefits- How To Do?

Chair Yoga is one of the practices which was developed mainly for the senior citizen, and people have arthritis and inflexibility.

Moreover, yoga provides all goodness to the health if practiced regularly. Specifically, joints and muscles will become stiff for senior people when they get old. Yoga therapy will help to reduce the inflexibility and joints pains in the body.

Chair Yoga- How To Do And Its Benefits
Chair Yoga- How To Do And Its Benefits

However, the challenge is to make them do the traditional form of yoga is challenging. Likewise, it is very difficult for injured people and people with obesity. Sitting flexible and bending is indeed a challenge for them.

It is a boon for all these people who cannot practice traditional and modern yoga due to inability.

History Of Chair Yoga

Moreover, it was first introduced by Lakshmi Voelker-Binder in the year of 1982. He mainly developed this practice to help aged people who cannot practice floor yoga because of arthritis. Many modern yoga practices include this chair yoga.


Firstly, it allows performing yoga even at an old age. You can still be fit and flexible by doing this yoga. You can even practice this yoga at any place where you can sit and at your office. Above all, chair yoga helps to reduce stress, boots your strength, and immunity. It also improves concentration.

How Can You Do It?

Chair yoga is an effortless practice. For this yoga, a chair is the foremost valuable property. Preferably, a chair with no hands and wheels. You can also have a yoga mat under your feet to have a firm grip. However, that is entirely up to your convenience. You will see five natural yoga methods that you can practice beginning.

Chair Yoga One: Cat-Cow Stretch

  • Sit on the chair with your spine straight.
  • The floor should be touched by your feet.
  • Place your hands on your thighs or on the top of your knees (as much as you are comfortable)
  • Cow: When you inhale, pull your abdomen in and arch your spine, bringing your shoulder onto your back.
  • Cat: When you exhale, drop your chin to your chest, letting your back come forward.
  • Repeat the same yoga for 10-15 times and move on to the next yoga.

Chair Yoga Two: Seated Twist

  • Sit on the chair with your spine straight.
  • The right hand should place over your left hand. The left hand should be placed on the back of the chair.
  • Twist towards left and hold it for 15 – 20 secs and relax.
  • Repeat the same on the right side and relax. Continue doing this yoga for 10-15 times or as many as you can do.
Chair Yoga Benefits- How To Do?
Chair Yoga Benefits- How To Do?

Chair Yoga Three: Chair Pigeon

  • Sit straight on the chair and place your left ankle on top of your right knee.
  • Keep the left knee relaxed and maintain the firm position.
  • Put your hands down and keep your spine straight as you inhale.
  • As you exhale, fee the little pressure when you bend your back forward.
  • Relax and repeat the same steps on the other side.
  • Do this for 10-15 times or as many as you can do.

Chair Yoga Four: Hands Raised Pose

  • Maintain the same position sitting on the chair. Keep your hands down.
  • Your hands should be raised above you while inhaling.
  • As you exhale, bring it back to the same position. Repeat this for 10-15 times or as much as you can do.

Chair Yoga Five: Final Relaxation

  • Sit relaxed by keeping your hands on your lap.
  • Be at the position for 2 mins, and feel the energy flows to your body.
  • Moreover, you can feel your body absorbs all the good effects of the yoga practice you just did.

Once you are comfortable with all these five-yoga practices, you can then move forward by learning more seated or standing yoga with the chair. There are a lot of yoga practices available. You can learn by going to the institute or from the sources of the internet.

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