10 Chair Yoga Poses to Improve Mobility and Strength

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

“Chair yoga is a very empowering practice because it meets you right where you are. You’re 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: 50 Simple Poses to Increase Flexibility.

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 travelling – no yoga mat or clean floor space required.

Interest piqued? Here’s what an expert wants you to know about chair yoga, plus an exclusive workout from Lauren’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 dialling back stress and anxiety. One small study even found that a 12-week chair yoga program improved functional fitness and daily function in older 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 and reduce blood pressure, and aids in healthy digestion, immune function and restful sleep,” Lauren adds.

All of these things support healthy ageing 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

Lauren shared this exclusive chair yoga workout that targets the entire body from head to toe. If you’re 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 your feet hip-distance apart. Place your hands on your thighs.
2. Slowly round your spine towards the back of the chair, drawing your chin in towards your chest and tucking your pelvis under you. Take three to five breaths.
3. Now, gently lift your chest, keeping your shoulders and belly relaxed, drawing your chin upwards, and arching your lower back. Take three to five breaths.

2. Side Stretch

Why it works:

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

How to do it:

1. Sit tall and relax your shoulders.
2. Place your right hand beside you at the edge of the chair or on your thigh.
3. Press the outer edge of your right palm into the seat of the chair or your thigh, fingers facing out or curled under the seat.
4. Inhale and extend your left arm up and over towards the right side, palm facing forward; reach as far as is comfortable. Take three to five breaths.
5. Repeat on the 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 your feet a comfortable wide-legged distance apart. Angle your left knee and toes out to the left side, aligned over your ankle. Now, extend your right leg out to the side and press into your right foot, toes turned out about 45 degrees.
3. Lift your arms out to each side, palms facing down. Turn your head to the left and take three to five breaths.
4. Repeat on the opposite side.

4. Seated Reverse Warrior

Why it works:

This pose stretches and strengthens the 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 your left knee and toes out to the left side, keeping your knee aligned over your ankle. Now, extend your right leg out to the side and press into your right foot, toes turned out about 45 degrees.
3. Slide your right hand back to rest on your right thigh. Reach your left hand up towards the sky as you gently lift your chest and arch your back.
4. Take three to five breaths.
5. Repeat on the opposite side.

5. Seated Side Angle Pose

Why it works:

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

How to do it:

1. Sit tall at the edge of the chair, feet a comfortable wide-legged distance apart.
2. Turn your left knee and toes out to the left side and extend your right leg out to the right side, toes turned out about 45 degrees.
3. Draw in your abdomen and lean from your waist to the left, placing your left forearm on your thigh.
4. Press into your forearm and reach your right arm up and over to the left with your palm facing down.
5. Take three to five breaths.
6. Repeat on the 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 your hands on the top of the chair back.
2. Pressing through your feet, gently draw your abdominal muscles in. Press your hands into the top of the chair back and gently lift your chest/heart up.
3. Broaden your collarbone and slightly squeeze your shoulder blades together, keeping your chin up.
4. Take three to five 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 your hands on top of the chair back.
3. Gently walk your feet back, keeping your arms straight and letting your chest drop through your shoulders, until you feel a comfortable stretch in your legs and back (bend your knees slightly if it helps with the stretch).
4. Release your shoulder blades down so the back of your neck stretches/lengthens.
5. Take three to five 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 your feet hip-distance apart.
2. Keep your sit bones even and lift your left knee up. Use your right hand to guide your left ankle onto the top of your right knee. Flex your right toes back towards you.
3. Gently lean forward for a deeper stretch, keeping your back straight.
4. Take three to five breaths.
5. Repeat on the 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 your feet hip-distance apart.
2. Gently extend your right leg straight out in front of you. Press your right heel into the floor and flex your toes back towards you.
3. Take a deep breath and hinge forward on the exhale, sliding your hands down your right leg; keep your chin pointed towards the ground.
4. Take three to five breaths.
5. Repeat on the 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 your feet hip-distance apart. Relax your shoulders and facial muscles.
2. Bring your palms together at the centre of your chest; gently press your hands together with your fingers pointing up.
3. Close your eyes and breathe slowly for at least one minute (longer if you’re feeling great).