What Is Chair Yoga?

Chair yoga adapts traditional yoga poses to be performed while seated on a chair or using a chair for stability and support. It includes the same elements as any yoga practice—asana (postures), pranayama (breath work), and meditation—modified to accommodate bodies that may not easily get down to or up from the floor.

The practice emerged from a simple truth: yoga's benefits belong to everyone. If getting on the ground isn't accessible to you—whether due to age, injury, disability, chronic illness, or simply working in an office all day—that shouldn't exclude you from practice. Chair yoga removes that barrier.

What makes it yoga isn't the floor. It's the breath, the attention, the intentional movement, and the connection between body and mind. All of that remains fully present when practiced in a chair.

Who Is Chair Yoga For?

Chair yoga serves a wide range of practitioners. If any of these describe you, chair yoga might be worth exploring:

Benefits of Chair Yoga

The same benefits that draw people to traditional yoga remain present in chair practice:

• Improved flexibility — Gentle stretching increases range of motion in joints and muscles
• Increased strength — Modified poses still build functional strength, especially in the core, legs, and arms
• Better balance — Balance work with chair support builds proprioception and stability
• Pain management — Particularly effective for back, neck, and joint pain from prolonged sitting
• Stress reduction — Breath work and mindful movement activate the parasympathetic nervous system
• Improved circulation — Movement encourages blood flow, especially important for those who sit frequently
• Greater body awareness — Like all yoga, chair yoga develops the connection between mind and body
• Social connection — Group classes provide community, combating isolation especially among older adults

What to Expect in a Chair Yoga Class

While every teacher has their own style, most chair yoga classes include:

• Centering and breath awareness — Beginning with attention to breath, settling into the present moment
• Warm-up movements — Gentle neck rolls, shoulder circles, wrist and ankle rotations
• Seated poses — Adapted versions of traditional poses like Cat-Cow, Twists, Forward Folds, and Eagle arms
• Standing poses (optional) — Using the chair for balance during Warriors, Tree pose, and similar
• Strength work — Chair-supported squats, leg lifts, and arm exercises
• Cool-down and relaxation — Gentle stretches and guided relaxation—Savasana can be practiced seated

Common Chair Yoga Poses

Many traditional poses adapt beautifully to chair practice:

Seated Poses

• Seated Cat-Cow — Hands on knees, alternating between arching and rounding the spine with breath
• Seated Twist — Gentle spinal rotation using the chair back for support
• Seated Forward Fold — Hinging at the hips, folding over the legs
• Seated Eagle Arms — Wrapping arms to stretch upper back and shoulders
• Seated Pigeon — One ankle crossed over opposite knee for hip opening
• Seated Side Stretch — Reaching overhead and bending to each side

Standing with Chair Support

• Chair-Supported Warrior I & II — Using the chair back for balance while holding standing poses
• Chair-Supported Tree Pose — One hand on chair, opposite foot lifted to ankle or calf
• Chair Squats — Using the chair seat as a target or for support
• Standing Hip Circles — Holding the chair while rotating through the hips

Chair Yoga vs. Traditional Yoga

Chair yoga isn't "watered-down" yoga—it's adapted yoga. The intention, the breath work, the mindfulness, and the physical benefits remain. What changes is the access point.

Some practitioners use chair yoga as a bridge—a way to begin before transitioning to floor-based practice. Others practice it exclusively, finding everything they need in this adapted form. Neither approach is superior. Both are yoga.

If you've practiced traditional yoga before and now find floor work challenging, chair yoga isn't giving up. It's showing up differently. The practice meets you where you are—that's been yoga's promise all along.

Finding Chair Yoga Classes

Chair yoga is increasingly available across settings:

• Yoga studios — Many studios offer dedicated chair yoga classes or adaptive sessions
• Senior centers — Often the most accessible option for older adults, frequently offered free or low-cost
• Community centers — Recreational programs often include gentle and chair-based yoga
• Workplaces — Corporate wellness programs may offer desk yoga or chair-based sessions
• Online — Numerous high-quality chair yoga videos and live-streamed classes are available
• Healthcare facilities — Some physical therapy practices and hospitals offer therapeutic chair yoga

When searching, look for teachers with training in adaptive or accessible yoga. Many have additional certifications in working with older adults, people with disabilities, or specific health conditions.

Starting Your Practice

Chair yoga asks for very little to begin. A sturdy chair, comfortable clothing, and willingness to breathe and move—that's all. No flexibility required. No prior experience needed. No special equipment.

If you're nervous about group classes, countless free videos online let you try chair yoga in the privacy of your home first. When you're ready for community and live guidance, classes are waiting.

The invitation is simple: if you can sit, you can practice yoga.