Best Chair Yoga Sequence Ever

The best chair yoga sequence depends on who your students are.  I've been teaching chair yoga for a little over 15 years now, and during this time I've taught students who have injuries, joint instability and limited range of motion.  Chair yoga classes used to be exclusively towards seniors, often taking place in senior centers or assisted living facilities.  While chair yoga is great for seniors, it's not only for seniors.  

What is Chair Yoga?

Chair yoga is practicing yoga by modifying yoga postures for a seated position in a chair.   Just about anything that you can do on a yoga mat can be done in a chair variation also.

Who Practices Chair Yoga? 

Chair yoga is historically known for being good for anyone who has been injured, has decreased mobility or has physical disabilities.  The truth is that anyone can practice chair yoga.  Many people who are very fit with no injuries or disabilities also practice chair yoga.    A lot of people who work in offices or sit at desks all day practice chair yoga.  It’s good because it allows you to loosen and lengthen muscles that are tight and increase your circulation and blood flow while keeping the joints safe and avoiding the hassle of getting down on a mat.  Sometimes people who usually practice on a mat like to use a chair when they’re feeling a little low energy.

Over the past decade, we've seen a trend with people practicing chair yoga on their lunch breaks.  Lots of people who sit at desks all day long enjoy midday chair yoga.  The chair yoga poses listed in this article can be put together for the best chair yoga sequence for office workers.  This is a chair yoga sequence that can be taught to people with injuries.   Most of the time, when we're working with chair yoga poses we can adapt our chair yoga sequence to the room as we teach.  You can learn more about this in our chair yoga teacher training. 

Chair yoga has become popular across many groups of people.  Some of my students tell me that they practice chair yoga while watching Netflix.  Chair yoga can be a go-to practice for people when they want to move but feel a bit low energy.

Benefits of Chair Yoga

There are countless benefits of chair yoga. These are some of the main benefits of practicing a chair yoga sequence:

• Increased Flexibility and Mobility - Chair yoga can help to increase flexibility and range of motion in the joints. This is particularly important for people who spend a lot of time sitting, as it can help to counteract the stiffness and tightness that can develop in the body.

• Improved Strength and Balance  - Chair yoga can also help to improve strength, particularly in the core muscles. Many of the poses in chair yoga involve engaging the core muscles, which can help to build strength and stability in the body. Chair yoga can also help increase balance, particularly in the lower body. Many of the poses used in chair yoga focus on building strength in the legs and core, which can improve balance and stability. This can be particularly beneficial for older adults or people with mobility issues who may be at a higher risk of falls.

• Reduced Stress and Anxiety - Like other forms of yoga, chair yoga can also help to reduce stress and anxiety. The deep breathing and relaxation techniques used in chair yoga can help to calm the mind and reduce feelings of tension and anxiety.

• Better Posture - Practicing chair yoga can also help to improve posture. Many of the poses in chair yoga focus on aligning the spine and improving posture, which can help to reduce back pain and improve overall physical appearance.

• Improved Circulation - Chair yoga can also help to improve circulation in the body. The gentle movements and stretches involved in chair yoga can help to increase blood flow to the muscles and organs, which can improve overall health and well-being.

• Increased Energy - Practicing chair yoga can also help to increase energy levels. The deep breathing and relaxation techniques used in chair yoga can help to increase oxygen levels in the body, which can help to boost energy and reduce feelings of fatigue.

• Better Sleep - Chair yoga can also help to improve sleep quality. The relaxation techniques used in chair yoga can help to calm the mind and reduce stress, which can make it easier to fall asleep and stay asleep throughout the night.

• Improved digestion - Chair yoga can help improve digestion and promote healthy bowel movements

• Reduced pain and inflammation - Chair yoga can also be a helpful tool for managing chronic pain and inflammation. By promoting movement and flexibility in the body, chair yoga can help reduce stiffness and tension in the muscles and joints. Additionally, the breathing exercises used in chair yoga can help regulate the nervous system and reduce inflammation in the body.

• Accessible to all ages and abilities - One of the biggest benefits of chair yoga is that it is accessible to people of all ages and abilities. Unlike other types of yoga that require a certain level of fitness or flexibility, chair yoga can be adapted to accommodate a wide range of physical abilities. This makes it a great option for older adults, people with mobility issues, or anyone who is looking for a gentle, low-impact form of exercise.

Best Chair Yoga Sequence Ever

Before starting your chair yoga practice, you should know that chair yoga calls for a stable chair.  We normally use folding chairs in yoga studios, but any chair can work as long as it doesn’t roll or have arms.  If it has wheels, you want to make sure they’re locked or find another chair without wheels.  Ideally, you want to sit with the feet flat on the floor and the shins and thighs forming a 90 degree angle.  If needed, you can pop blocks underneath the feet to create the 90 degree angle.  

For most of the poses you practice in chair yoga, you sit with the back away from the back of the chair to make space for movement.  Sometimes we use the back of the chair as a supportive prop.   I sometimes suggest that my students have a couple of blocks and a yoga strap handy.  

Chair Yoga Poses in Our Best Chair Yoga Sequence Ever:

Urdhva Hastasana (Upward Salute)

How to:

Sit up nice and tall in the chair with your back a couple of inches away from the back of the chair.  Lengthen through the crown of the head and place the feet flat on the floor.  On an inhale, pull the shoulders back and down and raise the arms overhead.  Keep the hands shoulders width apart and let the palms face one another.  You can turn the gaze up if that feels good. Hold for 5 breaths

Muscles Stretched/Strengthened:

• Back muscles - The back muscles, including the erector spinae, rhomboids, and trapezius, are all stretched in Urdhva Hastasana. The extension of the spine and the lifting of the arms overhead help to lengthen and stretch these muscles, which can help reduce tension and improve posture.

• Shoulder muscles - The shoulder muscles, including the deltoids, rotator cuff muscles, and serratus anterior, are also stretched in Urdhva Hastasana. As the arms are lifted overhead, these muscles are stretched and lengthened, which can help improve shoulder mobility and reduce tension in the shoulders and neck.

• Chest muscles - The chest muscles, including the pectoralis major and minor, are also stretched in Urdhva Hastasana. As the arms are lifted overhead, the chest is opened up and the muscles in the chest are stretched, which can help improve posture and reduce tension in the upper body.

• Abdominal muscles - The abdominal muscles, including the rectus abdominis and obliques, are also engaged in Urdhva Hastasana. As the arms are lifted overhead, the abdominal muscles are activated and engaged, which can help strengthen the core and improve balance.

Benefits:  Improved posture, improved digestion, increased respiratory function, increased energy and alertness, increased circulation

Parivrtta Sukhasana (Easy Seated Twist)

How to:  

On an inhale, sit up nice and tall in the chair with your back a couple of inches away from the back of the chair.  Lengthen through the crown of the head and place the feet flat on the floor.  As you exhale, begin to twist to look out over the left shoulder, bringing the left hand onto the back of the chair for support.  The right hand may find the right thigh or may come onto the right side of the chair.  If you find yourself in a deep twist, the right hand may even come onto the side of the chair’s back support.  As you inhale, grow taller.  As you exhale, twist deeper. Hold for 5 breaths.

Muscles Stretched/Strengthened:

• Spinal muscles - The twisting motion of Parivrtta Sukhasana engages and stretches the muscles of the spine, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Abdominal muscles - The twisting motion of Parivrtta Sukhasana also engages and stretches the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles help support the core and maintain stability in the torso.

• Hip muscles - Parivrtta Sukhasana engages and stretches the hip muscles, including the glutes, hip flexors, and piriformis. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Shoulder muscles - The twisting motion of Parivrtta Sukhasana also engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Neck muscles - The twisting motion of Parivrtta Sukhasana engages and stretches the muscles of the neck, including the sternocleidomastoid, scalenes, and levator scapulae. These muscles help support the head and neck and maintain proper alignment in the upper body.

Benefits: Improved spinal mobility, increased circulation, improved digestion, reduced stress, improved posture

Marjaryasana (Cat Pose)

How to:

Sit up nice and tall in the chair with the feet grounded on the floor.  Rest the palms face down on the thighs.  As you exhale, begin to round the shoulders, round the spine and tuck the chin to the chest, lengthening the back body and stretching the space between the shoulder blades.  Hold for 5 breaths.

Muscles Stretched/Strengthened:

• Spinal muscles - The arching and rounding of the spine in Marjaryasana engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Abdominal muscles - Marjaryasana also engages and stretches the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles help support the core and maintain stability in the torso.

• Shoulder muscles - The movement of the shoulders in Marjaryasana engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Neck muscles - Finally, the movement of the head and neck in Marjaryasana engages and stretches the muscles of the neck, including the sternocleidomastoid, scalenes, and levator scapulae. These muscles help support the head and neck and maintain proper alignment in the upper body.

Benefits:

Improved spinal mobility, increased circulation, relaxes the body, increased body awareness, improved posture, improved digestion

Bitalasana (Cow pose)

How to:

Sit up nice and tall in the chair with the feet grounded on the floor.  Rest the palms face down on the thighs.  As you inhale, arch the back, roll the shoulders together on the back opening the chest and spreading across the collar bones and turn the gaze up.  Hold for 5 breaths.

Muscles Stretched / Strengthened:

• Spinal muscles - The arching of the spine in Bitilasana engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Abdominal muscles - Bitilasana also engages and stretches the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles help support the core and maintain stability in the torso.

• Shoulder muscles - The movement of the shoulders in Bitilasana engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Neck muscles - Finally, the lifting of the head in Bitilasana engages and stretches the muscles of the neck, including the sternocleidomastoid, scalenes, and levator scapulae. These muscles help support the head and neck and maintain proper alignment in the upper body.

Benefits: 

Improved spinal mobility, increased circulation, relaxes the body, increased body awareness, improved posture, improved digestion

Ustrasana (Camel Pose)

How to:

Sit up nice and tall in your chair with the feet planted firmly on the ground about hips distance apart.  As you inhale, start to arch the back slightly and let the shoulder blades come to touch the back of the chair.  Start to lift the chest and lift the chin as you spread across the collarbones and let the shoulders fall back and down, away from the ears.  Reach your arms back towards the back seat of the chair, or possibly the chair’s legs if that makes sense for you.  Externally rotate the arms so that the eyes of the elbows face outwards.  Keep lifting the chest up and forward and let the ribs gently expand on your inhales.  Hold for 5-6 breaths.

Muscles Strengthened / Stretched:

• Spinal muscles - The extension of the spine in Ustrasana in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Abdominal muscles - Ustrasana in a chair also engages and stretches the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles help support the core and maintain stability in the torso.

• Shoulder muscles - The movement of the shoulders in Ustrasana in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Neck muscles - Finally, the extension of the neck in Ustrasana in a chair engages and stretches the muscles of the neck, including the sternocleidomastoid, scalenes, and levator scapulae. These muscles help support the head and neck and maintain proper alignment in the upper body.

Benefits: Energizes the body, improves spinal mobility, increases circulation, improves digestion, improves posture, increases flexibility and strength

Prasarita Padottanasana (Wide Legged Forward Bend)

Wide legged forward bend in a chair - side view

Wide Legged Forward Bend in Chair - Front View (You can always use blocks or keep hands on thighs for support)

How to:

Bring the feet a bit wider than the chair and sit up nice and tall.  Bring the hands onto the thighs for support.  As you exhale, hinge at the hips and bend forward to your own degree, keeping the spine long.  You can bring the hands down to the ground or onto blocks if that feels good.  Hold for 5-6 breaths.

Muscles Stretched/Strengthened:

• Hamstrings - Prasarita Padottanasana in a chair stretches and lengthens the hamstrings, which are the muscles at the back of the thigh. Tight hamstrings can cause tension and pain in the lower back and hips, and this posture can help alleviate these issues.

• Spinal muscles - The folding forward motion in Prasarita Padottanasana in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Hip muscles - The opening of the hips in Prasarita Padottanasana in a chair engages and stretches the hip muscles, including the adductors and glutes. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Calf muscle - The bending of the knees in Prasarita Padottanasana in a chair engages and stretches the calf muscles, including the gastrocnemius and soleus. These muscles help support the lower leg and ankle and maintain proper alignment in the legs.

Benefits:

Relaxes the mind and body, improved circulation, improved digestion, improved posture, reduced tension, reduced low back pain, increased flexibility (especially in the hamstrings)

Kapotasana (Seated pigeon)

I always work seated pigeon into every chair yoga sequence.  For some reason, my students love this one!

Seated Pigeon - Side View

How to:

Sit up nice and tall in your seat.  Plant the feet about hips width apart on the floor.  Bring the outside of the right ankle to the top of the left knee/left thigh.  If this doesn’t feel possible, you can place the outside of the right ankle anywhere on the left shin.  Sit up nice and tall and maintain the length in the spine throughout the posture.  As you exhale, begin to hinge at the hips, keeping the spine long.  Press the right knee open and bow forward to your own degree.  Once you get to your edge, hold for 5 breaths.

Muscles stretched / strengthened:

• Hip muscles - Kapotasana in a chair engages and stretches the hip muscles, including the glutes, hip flexors, and piriformis. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Thigh muscles - The stretching and bending of the legs in Kapotasana in a chair engages and stretches the muscles of the thighs, including the quadriceps and hamstrings. These muscles help support the lower body and maintain proper alignment in the legs.

• Spinal muscles - Kapotasana in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The movement of the shoulders in Kapotasana in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

Benefits: improved hip flexibility, increased range of motion, reduced hip and lower back pain, improved posture, reduced stress and anxiety, improved digestion, increased circulation

Natajarasana (Dancer Pose)

How to:

Sit up nice and tall in your chair with your feet planted on the ground.  Begin to shift the right leg over to the right side of the chair.  Bend the right knee a bit deeper and lift the right ankle.  Catch the right ankle or foot with the right hand and send the left arm up to the sky.  Hold for 5 breaths and repeat on the opposite side.

Muscles Stretched / Strengthened:

• Leg muscles - Natarajasana in a chair engages and stretches the leg muscles, including the quadriceps, hamstrings, and calves. These muscles help support the lower body and maintain proper alignment in the legs.

• Hip muscles - The lifting and stretching of the leg in Natarajasana in a chair engages and stretches the hip muscles, including the glutes and hip flexors. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Spinal muscles - The extension of the spine in Natarajasana in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The reaching and stretching of the arm in Natarajasana in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

Benefits:  Improves balance, improves flexibility, improves posture, increases strength, reduces stress and anxiety, lengthens the spine

Virabhadrasana II (Warrior II)

How to:

Turn to face the left side of your chair so that the thighs are fully supported on the chair’s seat.  Shift your weight slightly to the left so that the left thigh clears the chair’s seat completely.  Bend the left knee and point the left toes towards the left.  Extend the back right leg long and seal off through the back right foot.  Extend the arms out to the sides, level with one another and spread across the collar bones.  Hold for 5 breaths.  Repeat on the other side. 

Muscles Stretched / Strengthened:

• Leg muscles - Virabhadrasana II in a chair engages and stretches the leg muscles, including the quadriceps, hamstrings, and calves. These muscles help support the lower body and maintain proper alignment in the legs.

• Hip muscles - The opening and stretching of the hips in Virabhadrasana II in a chair engages and stretches the hip muscles, including the glutes and hip flexors. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Spinal muscles - The extension of the spine in Virabhadrasana II in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The reaching and stretching of the arms in Virabhadrasana II in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Abdominal muscles - The engagement of the core in Virabhadrasana II in a chair engages and strengthens the abdominal muscles, including the rectus abdominis and transverse abdominis. These muscles help support the spine and maintain proper posture in the upper body.

Benefits:  Improved hip flexibility, improved leg strength, improved posture, improved concentration, reduced stress

Utthita Parsvakonasana (Extended Side Angle)

How to:

From Warrior II in a chair with the left leg bent and right leg extended, rest the left forearm on the left thigh and extend the right arm out overhead.  Turn the gaze up towards the right arm.  Hold for 5 breaths.  Repeat on the other side.

Muscles Stretched / Strengthened:

• Leg muscles - Extended side angle in a chair engages and stretches the leg muscles, including the quadriceps, hamstrings, and calves. These muscles help support the lower body and maintain proper alignment in the legs.

• Hip muscles - The opening and stretching of the hips in Utthita Parsvakonasana in a chair engages and stretches the hip muscles, including the glutes and hip flexors. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Spinal muscles - The extension of the spine in Extended Side Angle in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The reaching and stretching of the arm in Utthita Parsvakonasana in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Abdominal muscles - The engagement of the core in Utthita Parsvakonasana in a chair engages and strengthens the abdominal muscles, including the rectus abdominis and transverse abdominis. These muscles help support the spine and maintain proper posture in the upper body.

Benefits:

Improved hip flexibility, improved leg strength, improved posture, increased mental awareness and concentration, improved digestion

Viparita Virabhadrasana (Reverse Warrior)

How to:

From Warrior II pose, flip your front palm to the sky, lean back and reverse your warrior.  Breathe into the front body.  Hold for 5-6 breaths and repeat on the other side.

Muscles Stretched / Strengthened:

• Leg muscles - Viparita Virabhadrasana in a chair engages and stretches the leg muscles, including the quadriceps, hamstrings, and calves. These muscles help support the lower body and maintain proper alignment in the legs.

• Hip muscles - The opening and stretching of the hips in Viparita Virabhadrasana in a chair engages and stretches the hip muscles, including the glutes and hip flexors. These muscles help support the hips and pelvis and maintain proper alignment in the lower body.

• Spinal muscles - The extension of the spine in Reverse Warrior Pose in a chair engages and stretches the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The reaching and stretching of the arm in Reverse Warrior in a chair engages and stretches the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Abdominal muscles - The engagement of the core in Viparita Virabhadrasana in a chair engages and strengthens the abdominal muscles, including the rectus abdominis and transverse abdominis. These muscles help support the spine and maintain proper posture in the upper body.

Benefits:

Improved hip flexibility, improved leg strength, improved posture, increased mental focus and concentration, reduced stress, energizes body

Balasana (Child’s Pose) - My version of chair savasana

How to:

Flip around in your chair so that you are facing the back support of the chair.  Stack the forearms on top of one another on the back of the chair as you scoot your sit bones back towards the edge of the chair (but not over the edge).  Rest the head on the stacked forearms and let the body get heavy as you enjoy a few moments of relaxation.  Stay here for 3-5 minutes

Muscles stretched / strengthened:

• Spinal muscles - Balasana in a chair stretches and relaxes the spinal muscles, including the erector spinae, multifidus, and transversospinalis muscles. These muscles help support the spine and maintain proper posture.

• Shoulder muscles - The relaxation of the arms and shoulders in Balasana in a chair can help release tension in the shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius. These muscles help support the shoulders and maintain proper posture in the upper body.

• Neck muscles - The relaxation of the neck in Balasana in a chair can also help release tension in the neck muscles, including the scalenes, levator scapulae, and sternocleidomastoid. These muscles help support the head and neck and maintain proper posture in the upper body.

Benefits:

Relaxes the central nervous system, improves digestion and circulation, improved flexibility, reduces stress and anxiety and improves spinal alignment