These expert-approved seated yoga poses offer everyday stress & tension relief when you can’t get to your mat
On this page
- Is chair yoga good for you?
- Who would benefit from chair yoga poses?
- What are the benefits of chair yoga?
- How often should you do seated yoga poses?
- Is chair yoga suitable for those with back pain?
- How can you avoid injury during chair yoga?
- Restorative chair yoga poses you can do while sitting at your desk
- Frequently asked questions
Are you sitting comfortably? Figures on sedentary behaviour from the NHS suggest you probably are, stating that many adults in the UK spend around nine hours a day sitting while watching TV, using a computer, reading, studying and travelling.
But unless you're a wheelchair user, sitting down too much can be a risk to your health, with issues ranging from chronic lower back pain to heart and circulatory diseases like heart attack and stroke. It seems a lot of us are failing to hit the NHS’s suggested exercise guidelines. They recommend 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week, spread over four to five days (for adults aged 19 to 64 years of age), in addition to carrying out some form of strengthening activity twice a week.
Few of us have the time or resources to go to the gym regularly, which is why these chair yoga positions are perfect for those days when you’re keen to do some strengthening exercises, as well as help reduce your everyday stress and relieve tension.
As a side note, if you do have some time to get your mat, this Primal Strength Premium Yoga Mat, is designed to offer comfort and grip.
Is chair yoga good for you?
"Chair yoga poses can help anyone sitting for long periods because it increases physical activity, improves flexibility and strength, reduces everyday stress, and can encourage positive beliefs about movement, posture and pain," explains Monty Simmons, leading personal trainer, specialising in flexibility, coordination and strength training.
Who would benefit from chair yoga poses?
"Everyone, whether you work at a desk, are short on time, have difficulty standing for long periods or those who are older, may benefit from moving and stretching from a chair. For those of us experiencing everyday stress, it can be calming for our nervous system and respiratory system," explains Monty.
If you’re looking for yoga for beginners, chair yoga is a great place to start if you’re wanting to increase mobility or combat long periods of sitting down. For people over 65, the NHS recommends being physically active every day and even light activity counts, which is why chair yoga is perfect for older people and those not used to moderate or vigorous activity.
However, if you haven’t exercised previously or have a health condition, speak to your GP before starting a new exercise regime so that you can discuss and plan a routine that best works for you.
And when it comes to the chair itself, there’s more good news as most types of chair will work. "It’s all about convenience and support, and what works for you, but be mindful of how the posture feels in case you need to make adjustments to allow for the chair’s height or seat depth," says Monty. "A chair with a back is great if you’re using it to hold onto during a twist, although it’s probably best to avoid one with wheels to ensure stability."
What are the benefits of chair yoga?
"They range from improvements in flexibility to adding to your NHS-recommended target of two strengthening activities a week," says Monty.
"If you’re new to exercise or haven’t exercised in a while, this low impact, financially accessible, easy and non-tiring session is a good place to start," explains Tamara Yasin, yoga instructor at The Proud Project W4.
How often should you do seated yoga poses?
"Two to three times a week should be enough," advises Tamara. "Although incorporating a bit each day is a great way to connect to your body and yourself. Consider it an exercise snack – little and often is a good thing!"
However you choose to practise chair yoga, remember that all the minutes you do contribute towards your NHS-recommended target of two strengthening activities a week, so do what works for you and fit it in whenever you can.
Feeling inspired to move more? Check out our guide to boosting motivation.
Is chair yoga suitable for those with back pain?
While chair yoga can’t relieve back pain, some yoga exercises are suitable as some poses can stretch all the major muscle groups. "Forward folds in particular are great for this," says Tamara.
"Lots of people’s backs will respond positively to some movement," adds Monty. "Developing strength, flexibility and coordination via seated yoga is beneficial."
However, if you're suffering from back pain, see your GP first for tailored advice on the type of exercises that are suitable for you.
How can you avoid injury during chair yoga?
"Doing too much too soon can cause problems if you’re not used to moving in this way," explains Monty. "Research shows that beginning gradually can help you get used to the chair yoga stretches and postures.
"If you have injuries, exercise beyond your normal activity can be provocative. It’s essential to see a medical professional if you’re unsure," she adds.
"You shouldn’t push yourself to the point of pain in any pose," warns Tamara. "Consistency and a little practice each day is better than extremes."
However, see your GP before starting any new exercise routine and especially if pain is "compromising your daily life, affecting your ability to carry out regular activities or keeping you awake at night," advises Tamara.
Restorative chair yoga poses you can do while sitting at your desk
Whether you’re looking for chair yoga poses for beginners or seniors, here Tamara shares her favourite seated yoga poses you can do from the comfort and convenience of your chair.
Chair twist (two minutes)
A study revealed that spending a long time sitting can increase tension and weakness in the muscle of the trunk (the main part of the body that contains the chest, abdomen, pelvis, and back) that may lead to tightness and an impaired range of motion. Try this seated version of the spinal twist to help bring movement and flexibility back to your body:
- Sit near the edge of the chair with your thighs toward the right side so that you’re sitting diagonally with your thighs as close to the armrest as possible if you have one.
- Twisting to the left, grab the back of the chair with your right hand. Take hold of your right knee with your left hand.
- Take a deep breath, focusing on lengthening your spine.
- Twist to the right, pressing your right hand against the back of the chair to deepen the stretch, although never stretch past the point of pain. Focus on drawing your shoulder blades down.
- Breathe deeply, filling and emptying your lungs completely. Hold for 10 to 15 breaths.
- Return to the centre before repeating on your left side.
See it in action, along with ways to make it your own, in this five-minute chair yoga by yoga and movement teacher, Brittany Bryden (at around the two minutes 30 seconds mark).
Wrist stretch (one minute)
Research suggests wrists can become stiff from using a keyboard, phone or pen and paper in repetitive motions. Wrist flexion and extension exercises can help combat the strain from this type of work.
- Sitting or standing at a table or desk, place your palms on the table before turning your hands so that the insides of your wrists face away from you and your fingers face the edge of the desk.
- Lean away from your desk with your arms straight while flattening your palms as much as you can.
- Hold for 20 seconds, backing off if you feel pain. Repeat.
Follow this handy one-minute video from @gmbfitness for that extra bit of encouragement.
Seated pigeon pose (one minute)
Pigeon pose is a deep hip and glute stretch that can relieve tightness and increase openness, flexibility and mobility in tight hip flexors. The best news? You can do it from your chair.
- Sit forward in your chair so you're not leaning against the back, with your ankles directly below your knees.
- Bring your right knee up to the chest and give it a good hug. With the knee bent, flex the right foot and drop the right knee open by rotating the thigh outward from the hip joint. Rest your right ankle on your left thigh, just above the left knee.
- If that stretch feels too deep, stretch the left leg straight with the heel on the floor, and rest the right ankle lower on the left leg. If you don’t feel a stretch, fold forward from the hip creases, keeping the spine long, only going as far as feels comfortable.
- Hold and breathe for 30 seconds before repeating on the other side.
This post from @deskyoga_art illustrates the move perfectly (literally).
Neck stretch (one minute)
Research suggests that regular stretching can decrease neck and shoulder pain and improve quality of life for office workers with neck and shoulder pain, so give this chair yoga pose a go.
- Sit forward in your chair so you're not leaning against the back, with your ankles directly below your knees.
- Hold your head directly over your spine – imagine a string lifting the crown of your head towards the sky.
- Drop your right ear toward your right shoulder without lifting your right shoulder or turning your head.
- Take several breaths in and out, feeling the stretch on the left side of your neck
- If you need a deeper stretch, reach your right hand over your head and place it on the left side of your face. Hold the pose for at least five more breaths before releasing your hand and straightening your neck, gently massaging your neck and shoulders with your left hand.
- Repeat on the left side.
Print and pin this up on your wall for a gentle daily reminder.
Cat-cow stretch (six to eight repetitions)
The perfect way to relieve tension that builds up in your upper back, shoulder and neck, this movement involves flexion and extension of the spine to help relieve tight muscles.
- Sit forward in your chair so you're not leaning against the back, with the soles of your feet flat on the floor and hands resting on your knees.
- On an inhale, arch your back, looking up to the ceiling.
- On the exhale, round your spine and let your head drop forward and down.
- Repeat.
Arch and round your spine along with Brittany in her desk yoga session above (skip forward to the four-minute mark).
Seated forward bend (two minutes)
Ideal for those who are looking for a quick back stretch, this seated yoga pose helps stretch the hips, spine and torso while helping to strengthen posture – a particularly good chair yoga pose for seniors.
- Begin by sitting up straight with your knees touching and your feet flat on the floor.
- Take a deep breath in, then on your exhale, slowly bend forward to feel your back extend.
- Lean forward as far as you can without feeling any strain or discomfort.
- Try to hold this position for a few deep breaths before returning to your upright position.
- Repeat.
Thoracic rotations
As far as chair yoga goes, this rotation is quick, simple and gets the job done. And the best part is, you can make this either a deep or light stretch, depending on how comfortable the position is for you.
- Sit up tall on your chair and roll your shoulders back.
- Cross your arms over your chest, keeping your palms flat.
- Slowly twist your body to the left until you feel a stretch in your upper back, and hold for one deep breath.
- Then slowly rotate to the right, holding for another deep breath.
- Repeat.
Sitting more comfortably? We know we are.
Frequently asked questions
Does chair yoga help lose belly fat?
While chair yoga doesn’t directly target belly fat, with regular practice and a healthy diet and lifestyle, it can help improve your core strength, posture and metabolism, as well as helping to reduce everyday stress.
Does chair yoga count as exercise?
Yes, chair yoga can be considered a form of exercise as it encourages movement, while offering benefits like improved flexibility, strength and balance. It’s also a good form of exercise for seniors as well as those with limited mobility or who are new to exercise.
How often should seniors do chair yoga?
For seniors, chair yoga can be done two to three times a week, with each yoga session lasting between 15 and 30 minutes. However, it’s advised that older adults should aim to do some form of physical activity per day – this can be both exercise like walking or water aerobics, or light activities like vacuuming and moving around the house.
