Chair Yoga Teaching Cheat Sheet: 20 Quick and Easy Tips for You
Greetings and Namaste!
You’re here because you’re passionate about yoga, and so am I! As a BWY Yoga teacher and creator of the Online Yoga Lesson Planner, I’ve been teaching yoga since 2010 and have guided countless chair yoga classes.
Chair yoga is an incredible practice because it’s accessible to everyone. When you introduce the Chakra Chair Yoga Card Deck to your students, you’ll be amazed at how much they love it! During your class, the deck lets your students select cards, empowering them to bring yoga into their daily lives.
The first tip is to get the Chakra Chair Yoga Card Deck because it was designed with you in mind. It makes your classes more fun, engaging, and interactive—while inspiring your students to continue practicing at home…you can tell them to get the card deck from here. Created with love and care, it’s ready to become an essential tool in your teaching or personal practice. You’re going to love how much it transforms your classes!
Tip 1.
Assess Students
Before starting a chair yoga class, assess your students’ mobility and health concerns to tailor the practice accordingly.
If you’re a member of my Online Yoga Lesson Planner as a bonus you’ll get my “Yoga Teacher Forms Collection” which includes a “Student Attendance Form”, “Two Yoga Health Questionnaires (long and short versions)”, and a “Yoga Student Waiver Form”.
Tip 2.
Chair Selection
Choose sturdy and stable chairs for safety, ensuring they don’t have wheels and are at an appropriate height.
Tip 3.
Clear Instructions
Provide clear and concise instructions, especially when guiding participants into poses. If you use my Chair Yoga Card Deck within your classes you won’t have any difficulty giving clear instructions.
If you use my Online Yoga Lesson Planner the instructions come pre-filled, so all you need to do is drag and drop poses into your chair yoga lesson plan.
Tip 4.
Demonstrate Poses
Demonstrate poses when possible, and use verbal cues to guide participants through each movement. The Chair Yoga Card Deck has cues for all 52 chair yoga cards. You can see an example of one of my chair yoga cards below.
Click here for all 52 chair yoga cards
Tip 5.
Use Props
Use props like yoga blocks or straps to enhance comfort and support during chair yoga poses. But don’t use too many props (see tip 19).
Examples of props:
Prop Example 1: Bow Pose
In Bow Pose (see tip 8), hold a yoga strap with both hands behind your back, using it to open the shoulders and chest while seated.
Prop Example 2: Centering Pose
In Centering Pose (see tip 9), place a folded blanket or cushion on the chair seat for added comfort and support.
Prop Example 3: Pigeon Pose
In Pigeon Pose (see tip 7), use a yoga strap to assist in bringing the ankle of the bent leg closer to the opposite knee, enhancing the hip stretch.
Prop Example 4: Child Pose
In Child Pose, place a yoga bolster or cushion on the chair, then rest your upper body on it while seated, promoting relaxation and stretching the spine.
Tip 6.
Mindful Breathing
Emphasise the importance of mindful breathing, as it is a crucial aspect of chair yoga. The Chair Yoga Card Deck has several Pranayama cards. I’ve included one of the Pranayama cards below for you.
Click here for all 52 chair yoga cards
Excluding breathwork from a yoga sequence can make students feel disconnected from the meditative aspect of the practice. Yoga is incomplete without incorporating breath awareness. Without mindful attention to the breath, yoga poses can become generic exercises lacking the holistic benefits of the practice.
Yoga teachers need to emphasize the importance of breathwork to create a comprehensive and meaningful yoga experience for their students.
Yoga teachers use three main techniques to get their students to focus on “the breath” during a class:
Focus On Breath Technique 1: Start the class with a breathing exercise or pranayama, which helps to bring awareness to the breath.
Focus On Breath Technique 2: During the practice, teachers may also cue the students to breathe deeply and to match the movements with the breath.
Focus On Breath Technique 3: Teachers may also use verbal cues to encourage the students to focus on the breath, such as “breathe deeply,” “inhale,” “exhale,” or “let your breath guide you.”
20 ways to guide students to focus on their breath during a chair yoga class:
- “Take a deep breath in and out.”
- “Draw a long inhale through the nose and exhale through the mouth.”
- “Inhale and expand the chest, exhale and release the tension.”
- “Breathe in, breathe out, let it go.”
- “Inhale deeply and let the breath carry you into the pose.”
- “Exhale with a sigh and release any stress or tension.”
- “Breathe into the belly, expanding on the inhale and releasing on the exhale.”
- “Take a few deep breaths, filling up the lungs and emptying them.”
- “Allow the breath to be slow and steady, like ocean waves.”
- “Breathe through any discomfort or challenges in the pose.”
- “Inhale and lift, exhale and deepen the stretch.”
- “Breathe into the back body, expanding the ribcage with each inhale.”
- “Exhale with sound, like the breath of fire.”
- “Inhale and visualize the breath as a healing energy.”
- “Exhale and release any negative thoughts or emotions.”
- “Breathe in gratitude, exhale negativity.”
- “Inhale and find length, exhale and release tension.”
- “Breathe into any areas of tightness or tension in the body.”
- “Exhale and let go of any distractions or worries.”
- “Inhale and create space, exhale and let go of what no longer serves you.”
Hey, if you love breathwork, you’ll love my Pranayama Card Deck because it has 41 pranayama exercises, and is a great addition to the Chair Yoga Card Deck.
Tip 7.
Adapt Poses
Be ready to adapt traditional yoga poses to the chair, making them accessible for all participants. I’ve included 52 popular chair yoga exercises in my Chair Yoga Card Deck, but there are thousands of exercises you could do on a chair, or using a chair as a prop.
You can even do Pigeon Pose on a chair! Below you can see the Pigeon Pose card that I’ve included within the Chair Yoga Card Deck.
Click here for all 52 chair yoga cards
Tip 8.
Encourage Modifications
Encourage your students to take modified versions of poses based on their comfort level and abilities. For example, below are five modifications for Bow Pose
- Hold the sides of the chair with both hands.
- Extend your arms back and up.
- Hold a yoga block with both hands and arch your back.
- Clasp your hands behind your back.
- Focus on deep breathing as you lift your chest and arch your back.
And here’s the traditional Bow Pose within my Chair Yoga Card Deck:
Click here for all 52 chair yoga cards
Tip 9.
Seated Warm-Up
Begin with gentle seated warm-up exercises to prepare the body for movement. Below you can see the “Centering” card that I’ve included within the Warm Up category of the Chair Yoga Card Deck. The deck has 12 warm-up exercise cards.
Click here for all 52 chair yoga cards
Tip 10.
Good Posture
Emphasise the importance of maintaining good posture throughout the practice, even while seated. Good posture in chair yoga is just as important as in traditional Hatha yoga.
Tip 11.
Slow Transitions
Allow for slow and controlled transitions between poses to prevent any strain. Hmmm, this is such an important tip, that I’m going to delve deeper into the importance of slow transitions.
10 Reasons Why Slow Transitions In Chair Yoga Sessions Are Important
Reason 1: Safety and Stability
Slow transitions allow participants to move with greater control and awareness. Students can maintain stability, reducing the risk of slips, falls, or straining muscles.
Reason 2: Mind-Body Connection
Slow movements encourage a deeper mind-body connection.
Students can focus on the sensations, breath, and alignment during each transition, fostering mindfulness.
Reason 3: Joint Mobility
Gradual transitions support joint mobility, especially in students with stiffness or limited mobility. Slow movements help lubricate the joints and improve overall flexibility.
Reason 4: Gentle Warm-Up
Slow transitions serve as a gentle warm-up for the body, preparing muscles and joints for more active postures. This gradual approach helps prevent injuries and allows students to ease into the practice.
Reason 5: Breath Awareness
Slower transitions sync with the breath, promoting conscious and rhythmic breathing. Students can coordinate movements with inhalations and exhalations, enhancing relaxation and reducing stress.
Reason 6: Accessible for All Fitness Levels
Chair yoga often caters to a diverse group of students with varying fitness levels and abilities. Slow transitions make the practice accessible to everyone, regardless of age or physical condition.
Reason 7: Enhanced Concentration
Slow, deliberate movements require focused attention. Students can fully engage with each transition, enhancing concentration and calming the mind.
Reason 8: Improved Posture
Slow transitions allow students to pay attention to proper alignment and posture. This focus on alignment contributes to better spinal health and reduces the risk of strain.
Reason 9: Relaxation Response
Slower movements activate the parasympathetic nervous system, triggering the relaxation response. This can lead to reduced stress levels and an overall sense of calmness.
Reason 10: Mindful Transitions Beyond the Mat
The mindfulness cultivated through slow transitions in chair yoga can extend to daily life. Students may find themselves moving more consciously and with greater awareness in their everyday activities.
Tip 12.
Balance Practice
Include seated balance exercises to improve stability. Below you can see the “Arms Heel Lift” card that I’ve included within the Balance category of the Chair Yoga Card Deck. The deck has 14 balance exercise cards.
Click here for all 52 chair yoga cards
Tip 13.
Face Yoga
Integrate face yoga exercises.
In this blog post, you’ll find 50 simple and effective face yoga exercises that can help tone and strengthen the muscles in your face, reducing the appearance of fine lines and wrinkles while promoting relaxation and stress relief.
Tip 14.
Accessible Language
Teachers who use too much Sanskrit or complicated yoga terminology can make it difficult for students to follow and understand, leading to confusion.
If you’re using a lot of Sanskrit in a beginner to intermediate class you are subconsciously trying to impress your students with your vast knowledge. I used to be guilty of that, but now the only Sanskrit I use in my classes is Savasana (only because students already know it by that name) unless one of the objectives of the class is to teach Sanskrit for the poses.
If you’d like to learn how to pronounce asanas in Sanskrit, you might like this post on my site: How to Pronounce & Memorise 101 Asanas In Sanskrit: Free Course.
Tip 15.
The Wall
The walls at your teaching venue are “props” that you should use sometimes within your Chair Yoga classes.
Here are 10 yoga poses with a wall as a prop:
- Legs Up Wall Pose
- Chair Pose Against A Wall
- Dancer Pose Next To A Wall
- Downward Facing Dog Against A Wall
- Handstand Against A Wall
- Shoulderstand Against A Wall
- Squat Against A Wall
- Reclined Bound Angle Against A Wall
- Mountain Pose Against A Wall
- Knees To Chest Pose Against A Wall
Tip 16.
Regular Practice
Chair Yoga Card Deck
I’ve been teaching chair yoga for 10+ years, and in every single class, I encourage my students to practice chair yoga regularly at home for cumulative benefits.
This is such a big deal for me that I spent 100+ hours creating a Chair Yoga Card Deck. I not only encourage my students to get the deck, but I also make it mandatory. My students have to get my deck, or they are not allowed into my class. The reason I do this is because the cards make a “home yoga practice” easy, and also make teaching the chair yoga classes easy.
Tip 17.
Alignment Heavy
Teachers who focus too much on alignment can leave students feeling self-conscious and potentially cause them to neglect the inner experience of the practice. There is a sweet spot – not too much alignment and not too little. You’ll know when you’ve got it right because you’ll notice more smiles in your class.
If you want an easy way to include just the right amount of alignment, get my Chair Yoga Card Deck.
Tip 18.
Gradual Progression
Teachers who don’t create a gradual progression in their sequences can leave students feeling unbalanced and anxious (and can potentially cause injury). When you use the Online Yoga Lesson Planner creating chair yoga lesson plans with a gradual progression is easy.
Tip 19.
Overusing Props
In “tip 5” I recommend using probs. Using props in chair yoga practice can be beneficial, but relying on them too much can hinder a student’s progress.
When teachers overuse props, it can create a dependency on them, which can limit a student’s ability to develop strength, balance, and flexibility. However, not using props at all can also be problematic for some students, who may struggle with certain poses due to physical limitations. Therefore, finding a balance between using props appropriately and encouraging students to work on building their strength and flexibility is essential.
As a teacher, it’s important to assess each student’s individual needs and offer modifications that will help them progress in their practice while avoiding excessive reliance on props. By doing so, students can develop a deeper understanding of their bodies and build a strong foundation for their yoga practice.
Tip 20.
Sequencing Formula
Chair yoga teachers who have to reinvent the wheel every time they create a lesson plan are at a very high risk of burning out and quitting teaching. It’s important to have a sequencing formula that you stick to most of the time. With the Online Yoga Lesson Planner, you can input your “sequencing formula” and then click a button to create a yoga lesson plan.
Within the Chair Yoga Card Deck, I included this colour-coded sequencing formula:
- Red (warm-ups)
- Orange (side bends)
- Yellow (twists)
- Green (backbends)
- Blue (forward bends)
- Brown (balance poses)
- Pink (pranayama)
Bonus Tip 1.
Safe Space
Chair yoga teachers who don’t create a safe and comfortable space can create an unwelcoming environment for their students.
For a welcoming and safe yoga environment, prioritize cleanliness and decor by using soft lighting, calming colours, and natural elements. Providing high-quality yoga equipment, greeting your students, and encouraging questions foster open communication.
Avoid language or actions that exclude any group and prioritize safety by keeping the space hazard-free and informing students of potential risks. Also, create an environment of mutual respect and kindness to encourage self-respect and respect for others.
Bonus Tip 2.
Yoga Planner
If you’re a chair yoga teacher, it’s worth investing in a tool that allows you to create chair yoga lesson plans quickly and easily. The Online Yoga Lesson Planner will save you time and give you access to thousands of chair yoga poses, traditional yoga poses, breathing exercises, mudras, and mantras.
You can draw yoga poses on paper, and use the Yoga Lesson Planner – it’s not a case of needing to choose one method over the other.
The Complete List Of 20 Chair Yoga Teaching Tips: Free Infographic That You Can Download Or Bookmark
To view the full list of 20 chair yoga teaching tips, I’ve created an infographic that you can download (or bookmark this post for easy access).
Here is the complete list:
Phew! That about wraps it up. Next up, is my conclusion.
George’s Conclusion
In conclusion, teaching chair yoga is a lot of fun. I love it.
With dedication, practice, and a commitment to ongoing learning, chair yoga teachers can develop strong sequencing skills and provide their students with a transformative and fulfilling yoga practice.
Hey, you might like this article I wrote called: 21 Yoga Poses For Your Spine: 101 Ways To Improve Spinal Health.
And oh yes, I almost forgot…
My free Yoga Pose Directory has over 3000 yoga poses. So, as a yoga teacher, you’ve got instant access to lots of new poses, pranayama, mudras, meditations, mantras, and guided relaxations.
If you like creating yoga class themes, like this one, you’ll want to look at my blog post 101 Perfect Poses For A Peak Pose-Themed Yoga Lesson Plan.
If you want to streamline your yoga lesson planning process, check out my Online Yoga Lesson Planner.
And if you’ve read down here, you might as well get your paws on 37 of my free Yoga lesson plans.
37 Free Yoga Lesson Plans
Below are 37 free downloadable yoga lesson plans that I’ve created for my yoga classes using the Online Yoga Lesson Planner. Feel free to use them for your yoga classes, or as inspiration to come up with your yoga class themes.
Become A Peaceful Warrior Yoga Lesson Plan
Caterpillar To Butterfly Yoga Lesson Plan
How Heavy Is This Glass Of Water Yoga Lesson Plan
Surrender To Slowness Yoga Lesson Plan
You Don’t Need Permission To Shine: Just Show Up, Shine & Be Yourself
Abiciously Delicious Core Yoga Lesson Plan
Chair Yoga For Seniors Lesson Plan
Sun Salutations Chair Yoga Lesson Plan
Sun Salutations A Yoga Lesson Plan
Sun Salutations B Yoga Lesson Plan
Sun Salutations C Yoga Lesson Plan
Camel Peak Pose Yoga Lesson Plan
Downward Facing Dog Pose Variations Lesson Plan
Plank Peak Pose Yoga Lesson Plan
Revolved Poses Yoga Lesson Plan
Twists-Themed Yoga Lesson Plan: 41 Twist Poses To Whip Your Student’s Cores Into Shape
Yoga Therapy: Arthritic Spine Yoga Lesson Plan
Yoga Therapy: Asthma Yoga Lesson Plan
Yoga Therapy: Hips Yoga Lesson Plan
Yoga Therapy: Opening Upper Back, Neck & Shoulders Yoga Lesson Plan
Yoga Therapy: Restorative Yoga Lesson Plan
