Chair Yoga for Beginners? Simple Poses for Strength & Flexibility

Body Weight loss

If you like yoga or are starting your fitness journey and seeking less strenuous exercises, then chair yoga is something you should look for. This is an easy variation of a centuries-old yoga practice that is done just by sitting on a chair. This modification makes chair yoga a wonderful way to build strength and increase flexibility while also staying safe.

Not sure how to get started? Just don’t worry. Our article’ll introduce you to some simple chair yoga for beginners… So why are you still hesitating?!

Getting Started with Chair Yoga

The 1 step for doing chair yoga exercises for beginners is pretty obvious:

You need a nice sturdy chair with no arms and wheels. If you have a foldable metal chair – that’s a great choice!

Also you don’t need any special clothing like you do for swimming and jogging. Just wear some flexible loose clothes that allow you to move comfortably, and you are good to go. Just like simple standard yoga practice, you will adapt the breathing techniques and meditation practices.

Research shows that even doing short chair yoga sessions can provide similar benefits as traditional yoga or any other form of exercise.

In fact – a 2023 study found that chair yoga is actually great for seniors. It helps manage their independence and mobility and improves their overall quality of life.

Simple Chair Yoga Poses for Beginners

Starting chair yoga isn’t very strenuous and we are sharing some very simple chair yoga poses for beginners. These poses are very easy and can be done by anyone including people with limited mobility and seniors.

1. Mountain Pose

The mountain pose has been widely studied to improve the spine and posture and promote flexibility. It has also been greatly acknowledged for calming the mind and reducing back and shoulder pain. To do a mountain pose:

Start by sitting on the front half of a sturdy chair. Keep your back straight and your core engaged.
Your knees must be bent at a 90-degree angle with a small space left between them.
Start lengthening your spine as if a string is holding it. Then start rolling down your shoulders.
Try holding this position for several deep breaths.
Repeat this pose 5 times.

2. Eagle Pose

The eagle pose is great for balance generally, but the seated variation makes it accessible for beginners and seniors. Besides balance, it also stretches the arms, back and leg muscles. To perform the seated eagle pose.

Sit on a chair and place both feet together and resting on the ground.
Bring both your arms to shoulder height, bend them at a 90-degree angle and wrap the right arm around the left one so that your palms touch each other.
Similarly cross your right thigh over the left one. Also wrap your right foot all around the left calf.
Hold this position for few seconds and then stretch your arms towards the ceiling to deepen the stretch. Hold it for a few seconds as well.
Release the position and come back to starting. Repeat the same stretch for the other side.
Perform it 3-4 times for each side.

3. Chair Pigeon Pose

The chair pigeon pose helps to stretch the glute muscles, hip flexors and lower back region and also helps to reduce back pain. That is why it is one of the best and gentle chair yoga for beginners and seniors.

To do it:

Sit straight on a chair with knees flexed and feet on the floor.
Now cross your right ankle on your left knee keeping your knee in line with your ankle as much as possible.
Then lengthen your torso, hinge your body forward, and stay there for a few breaths.
Return back to a seated position by pressing your palms to your knees.
Repeat the same exercise for the other side of the body.

4. Seated Cat and Cow Stretch

The cat and cow chair yoga pose is great for stretching your neck, shoulders, back, and hips, as well as strengthening your core and back muscles, helping to reduce back pain.

To perform it:

Sit tall on a chair with arms resting on knees and feet flat on the floor.
Now gently inhale and arch your spine and shoulders back allowing your belly to stretch. Also tilt your head back as if you are looking at the ceiling. Stay in this position for a while.
Then exhale and roll forward by pulling the belly button in and bringing your head and shoulder in front, like a cat does. Hold this position for a few seconds.
Continue switching between both positions and let your breath guide you between inhale and exhale breathing.
Repeat this stretch 3-5 times.

5. Chair Spinal Twist

Chair yoga, which involves twisting your body, is great for improving the flexibility of your back muscles. It is also great for improving circulation and digestion, making it a great exercise practice for seniors.

Sit tall on a chair with feet relaxed placed on the floor and arms hanging on the side.
Place your right hand outside your left thigh above your knee.
Then, exhale slowly and twist your torso to the left side. Let your shoulders, head, and chest turn but let your hip remain seated.
Hold this position for a few breaths then gently inhale and return to the center.
Exhale again and repeat it for the other side.

6. Chair Forward Fold

Forward fold yoga is great for strengthening hip muscles and shoulders, and stretching the back and hamstrings.

To do a chair forward fold:

Start by sitting up straight with your knees touching each other and feet resting on the floor.
Now inhale deeply and while exhaling, slowly start bending forward.
Feel the stretch at the back and bend forward as much it possible, but not to the extent that it gives discomfort to you.
Hold this position for a few breaths.
Return slowly to the sitting position and repeat it 3-5 times.

7. Single-Leg Stretch

The single leg stretch yoga pose is beneficial for stretching the thigh, leg and back muscles.

Sit on the edge of a chair with your feet resting firmly on the floor.
Now stretch out your right leg with its heel touching the ground and toes pointing up to the ceiling.
Rest both your hands on your outstretched leg and stretch your spine.
Then exhale and start bending forward to your right leg and slide your hands all the way down as you bend.
Stretch the body as far as you can, but dont overdo it. Take a few deep breaths in this position.
Then return slowly to the starting position and repeat it for the other leg.

5-Minute Chair Yoga Routine

Keep in touch a quick 5 minute chair yoga for beginners training plan. It includes all the exercises we mentioned earlier.

Chair Yoga Poses	Duration
1. Mountain Pose	30 seconds
2. Chair Eagle Pose	1 minute
3. Chair Pigeon Pose	1 minute
4. Seated Cat and Cow Stretch	1 minute
5. Chair Spinal Twist	30 seconds to 1 minute
6. Chair Forward Fold	1 minute
7. Single Leg Stretch	1 minute

While you do all these chair yoga exercises remember to stay seated comfortable and maintain a steady pace. Also, be mindful of your breathing patterns. Exhale and inhale as mentioned in the exercises. If you feel uncomfortable while doing these exercises make adjustments or reduce the duration for each yoga pose.

Tips For Consistency And Building A Habit

A habit of practicing chair yoga starting from its beginner level needs some dedication to develop. Use these recommendations to integrate this practice effortlessly into your everyday routine:

Set a time! Treat your chair yoga routine like an appointment and set a time for it whenever you like.
Make a dedicated space! Even if you do this yoga on a chair, a dedicated spot in your home will help you do it away from all distractions.
Take it slow! Take the chair yoga routine slow and easy. There is no need to rush. Doing it 5 minutes a day is a good start.
Set achievable coals! Try setting small achievable goals for your chair yoga practice. It can be anything from learning a new pose or doing a specific number of repetitions.

Chair Yoga for Weight Loss Beginners

While we have learned some of the best poses for beginners, you might be asking yourself if they can also work for weight loss. Yes they do! Research mentions that doing yoga helps to burn calories like any other exercise. This means only one fact: chair yoga for weight loss beginners is an effective strategy for your daily routine that promotes flexibility and helping you shed some pounds.

Conclusion

So, finally we have it! This article guides some of the most useful and gentle chair yoga for beginners and seniors. By incorporating these poses you can easily enhance your strength and flexibility, all just by sitting in a chair.

If you have already mastered these poses and are considering amping up your yoga game then Lasta offers a 28-day chair yoga challenge. This program introduces a new variety of poses and techniques to help you deepen your practice. Just give it a try and see the positive effects it brings to your life!

Alexander Stone - Doctor of Physical Therapy, Strength and Conditioning Specialist

Doctor of Physical Therapy, Strength and Conditioning Specialist

Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.

Simple Chair Yoga For Beginners, Seniors and Everyone Else