Chair yoga is a modified form of yoga that adapts conventional poses to be performed while seated or using a chair for support.This makes it accessible to individuals with limited mobility, seniors, or anyone seeking a gentle yet effective way to improve their physical and mental well-being.

Here’s a sequence of chair yoga poses you can try:

Seated Cat-Cow

Sit comfortably in your chair with your feet flat on the floor. Place your hands on your knees.

As you inhale,arch your back,drawing your shoulders back and lifting your chest (cow pose). As you exhale, round your spine, tucking your chin to your chest (cat pose). Repeat this movement for several breaths, coordinating your breath with your movement.

Seated Torso Circles

Begin to make circles with your torso. Move your upper body in circles in either direction, switching to the opposite direction once you feel complete on the first side.

Chair yoga is a modified form of yoga that adapts traditional poses to be performed while seated.

Hip Walks

Come back to center. shift your weight from left to right. As you shift to one side, lift the opposite hip and inch it toward the back of the seat before repeating on the opposite side. Continue until you have moved all the way to the back of the seat, then repeat the motion forward, scooting toward the front of the chair. Repeat once more, scooting all the way back and then all the way forward.

Seated Tree Pose

Place your left foot flat on the ground, directly in front of you at center. Open your right leg out to the side, placing your toes on the ground and your heel against the front leg of your chair. Shift the weight of your torso toward your left leg,

Place a block on the top of your head and try to balance it there. Bring your palms together at heart center.

If you’re comfortable, bring your arms overhead while still trying to balance the block. When you’re ready, release and repeat on the opposite side.

Mountain Pose

Stand behind your chair. Bring your feet hip-width apart. If it’s comfortable, rest your fingertips on the back of the chair for balance. breathe here.

When you’re ready, release your arms to your sides, palms facing forward. Take 3 breaths here, softening your knees and lengthening your spine.

King Dancer Pose

Bring your left hand to the back of the chair and shift your weight to your left foot.Soften your left knee as you bend your right leg, lifting it and bringing your right ankle or foot to your right hand for King Dancer Pose. If you can’t reach your ankle, use a strap or simply hold onto your pant leg.

Keep your left hand on the chair or,if you feel comfortable,reach your left arm in front of you,or alongside your ear.

When you’re ready, slowly release. Repeat on the opposite side.

Standing Locust Pose

Place both hands on the back of the chair.Reach your right leg behind you and press your toes into the floor, lifting your heel. Extend your left arm alongside your ear.

Stay here or lift your right foot off the mat, balancing on your left leg. if this is comfortable you can even release your right hand and hover your fingers over the back of the chair.

When you’re ready, slowly release and repeat on the opposite side. repeat again on both sides.

Seated Savasana

Take a seat in the chair. Place your hands in your lap or on your thighs and take your feet slightly out in front of you.