Chair Yoga: Twelve Seated Poses Anyone Can Do

Styles of yoga 3 illustrations Updated 2 Nov 2026

Chair yoga adapts familiar yoga poses so you can do them sitting on a chair or holding its back for support. It suits office workers who sit for hours, older adults, people recovering from illness or injury, and anyone who finds getting up and down from the floor difficult. You still stretch the spine, open the shoulders and hips, strengthen the legs and practise calm breathing, just without a mat.

Here you will find twelve chair yoga poses with simple instructions, a ten minute desk sequence, tips for choosing a safe chair, and when to check with a doctor first. Desk yoga and chair yoga exercises are covered by the same moves.

Suits: Desk workers, seniors, limited mobility
Needs: A sturdy chair without wheels
Time: 5 to 20 minutes
Works on: Spine, neck, shoulders, hips, legs
Breathing: Slow nasal breaths throughout
Check first: Recent surgery, dizziness, heart issues

Twelve chair yoga poses

Seated mountain: sit tall, feet flat, hands on thighs, three breaths.
Neck release: tilt one ear toward the shoulder, hold, switch.
Shoulder rolls: five backward, five forward.
Seated cat cow: arch and round the spine with the breath.
Overhead side bend: one arm up, lean gently to the opposite side.
Seated twist: one hand on the opposite knee, the other on the chair back.
Eagle arms: wrap the arms, lift the elbows.
Seated figure four: ankle over the opposite knee, lean forward.
Seated forward fold: chest toward thighs, arms hang.
Seated warrior two: sideways on the seat, one leg back.
Chair sit to stand: rise from the seat and lower back with control, eight times.
Supported tree: standing, one hand on the chair back.

Chair yoga in pictures

Seated cat cow on a chair with hands on the knees, chest lifted forward — Level
All levels
Hold
8 slow rounds
Works on
Spine mobility
Seated cat cow moves the whole spine and is a good first pose after a long meeting.
**Teacher's cue:** Lead with the chest when arching and with the navel when rounding.

Seated forward fold on a chair with the chest over the thighs and arms hanging toward the floor — Level
All levels
Hold
5 breaths
Works on
Lower back
A seated forward fold releases the lower back. Keep the knees apart so the belly has room.
**Teacher's cue:** Come up slowly, stacking the spine one bone at a time.

Standing tree balance holding the back of a chair for support — Level
All levels
Hold
5 breaths a side
Works on
Balance
Holding a chair makes balance poses safe for older adults and beginners.
**Teacher's cue:** Pick a still spot ahead and keep the eyes there.

A ten minute desk routine

Roll the chair back from the desk and turn off notifications. Do seated mountain with five slow breaths, then neck releases and shoulder rolls. Move through six rounds of seated cat cow, a side bend each way and a twist each way. Add eagle arms and the figure four stretch for the hips. End with five sit to stands, then rest sixty seconds, eyes shut, breathing quietly. Repeat once in the morning and once mid afternoon. For a shorter version at work, see the yoga break page.

Chair yoga for seniors

Chair yoga helps older adults maintain joint movement, leg strength and balance, which lowers the risk of falls. Studies of chair based yoga in older people report improved flexibility, mobility and mood. Move slowly, avoid sudden turns of the head, and stand up gradually to prevent dizziness. Practise near a wall or with someone nearby at first. Gentle routines for knees and backs are on yoga for knee pain.

Choosing a safe chair

Use a sturdy chair without wheels; push it against a wall if it slides.
Pick one without arms, or with low arms, so you can turn and widen the legs.
The seat height should let your feet rest flat with knees about level with the hips; add a folded blanket under the feet if needed.
Avoid folding chairs that could collapse.

Breathing at the desk

Short breathing breaks help when work feels tense. Sit tall, rest a palm over the navel, and count a four beat inhale against a six beat exhale, ten times. Another option is a short spell of alternate nostril breathing. Slow exhalations tend to calm the body, and many people find their focus returns afterward.

When to check with a doctor

Get the go ahead from a doctor or physiotherapist if you have had recent surgery, a joint replacement, osteoporosis with fractures, uncontrolled blood pressure, heart disease, or frequent dizziness. Stop any pose that causes sharp pain, numbness or breathlessness. Chair yoga is gentle, but it should still feel comfortable.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.