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Chair Yoga: 30 Exercises To Do From The Comfort Of A Chair
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Image Pose Description
yoga pose Chair Supine Legs UpLie beside chair. Lift legs onto chair. Relax legs, arms and shoulders. Take deep breaths.
Alternatives: Legs up wall.
Benefits: Circulation. Relieves tired legs.
Video: https://www.youtube.com/embed/LjgJw5ZGQzY?rel=0
yoga pose PalmingSit or stand. Bring palms together. Rub as fast as possible to generate heat. Bring palms to eyes.
Benefits: Soothing for nervous system.
Video: https://www.youtube.com/embed/WECfyWVcRLU
yoga pose Chair GroundingSit on front of chair. Feet firmly grounded. Hands on thighs.
Benefits: Grounding.
Video: https://www.youtube.com/embed/FX3ioBpJ5fk
Modifications: A) Repeat a mantra. B) Eyes closed. C) Palms together (mudra). D) Arms overhead. E) Arms parallel to the ground. F) Breathwork (any pranayama breathing exercises).
yoga pose Chair Abdominal BreathSit on front of chair. Feet firmly grounded. Hands on thighs. Place both hands on belly. Feel hands rising on inhale. Imagine belly is a balloon that inflates on the inhale and deflates on the exhale.
Benefits: Calming.
Video: https://www.youtube.com/embed/C_4E_QoDRSQ
yoga pose Chair ShrugsSit up tall on front of chair. Feet firmly grounded. Hands on thighs. Hunch shoulders towards ears. Hold. Release with a deep exhale. On each exhale, feel the tension melting from your shoulders like butter on a hot day.
Benefits: Shoulder stretch.
Video: https://www.youtube.com/embed/ugplGC1Wo0k
yoga pose Chair Neck InclineSit on chair. Feet shoulder width apart. Sit straight. Feet grounded. Right ear to right shoulder. Left ear to left shoulder.
Benefits: Neck stretch
Video: https://www.youtube.com/embed/pjwHL8-b-VM?start=87
yoga pose Chair Wrist StretchSit on front of chair. Feet grounded. Raise arms parallel to floor. Fingers point towards ceiling. Take right hand onto left hand and gently apply pressure bringing fingers towards the arm. Flip the hand over (fingers point towards floor) and press fingers towards your arm. Repeat on other hand. Shake hands.
Benefits: Stretches wrists.
Video: https://www.youtube.com/embed/gb3_oSAGoXs
yoga pose Chair Arm RaiseSit on front of chair. Feet firmly grounded. On inhale slowly raise arms over head. On exhale brings arms down. Repeat.
Alternatives: Interlock fingers with palms facing up.
Benefits: Strengthens arms. Grounding.
Video: https://www.youtube.com/embed/0IbNOlFv5WA?rel=0
Modifications: A) Lift arms only to shoulder height. B) Inhale for 3 counts to raise, exhale for 3 counts to lower. C) Raise arms while lifting one foot. D) At top, do 5 small circles before lowering.
yoga pose Chair Side Bend ISit on front of chair. Feet grounded. Inhale and raise arms overhead. On exhale lean over to left. Inhale back to centre. Arms down. Repeat on left.
Benefits: Stretches side of body.
Video: https://www.youtube.com/embed/CPQvOQiwIRI?si=wtLVP9FWXxCs7wM_
Modifications: A) Raise just one arm and rest other hand on thigh. B) Hold hands in prayer at chest. C) Move smoothly from left to right. D) Clasp opposite elbows overhead.
yoga pose Chair BackbendSit on a chair. Plant feet. Interlace fingers (or hold the edge of the chair) and raise the chest to the ceiling (bend back).
Benefits: Flexes upper spine. Increases metabolism.
Video: https://www.youtube.com/embed/3jyIJbQ7ZwA?rel=0
Modifications: A) Interlace fingers. B) Hold the edge of the chair. C) Alternate between Cat and Cow pose.
yoga pose Chair Ankle CurlSit on front of chair. Ground feet firmly. Lift left leg straight in front of you. Stretch toes up, down and around. Switch legs.
Benefits: Ankle stretch.
Video: https://www.youtube.com/embed/s5KHe6NbFOo?si=l9fByqLRnqQ-nL5k
Modifications: A) Loop a strap around foot and guide the curl gently. B) Engage core while moving the ankle. C) Lift both legs at same time and curl. D) Do it with your eyes shut.
yoga pose Chair Knee To ChestSit up tall on front of chair. Straighten left leg and ground the foot into the floor. Hold onto sides of chair and draw right knee into chest (to deepen stretch take hands around backs thighs and bring knee closer to chest). Repeat on other leg.
Benefits: Also known as Wind Liberating Pose. Strengthens core.
Video: https://www.youtube.com/embed/-XcGZfOuqlw
Modifications: Draw forehead to knee.
yoga pose Chair Shoulder Stretch IIISit on front of chair. Feet firmly grounded. Bring arms behind chair and clasp wrists.
Benefits: Shoulder Stretch.
Video: https://www.youtube.com/embed/SCsWtx9K3tg
yoga pose Chair Shoulder Stretch ISit on chair with a yoga strap. Gently bring hands as close together as possible. Repeat on other side.
Benefits: Shoulder release.
Video: https://www.youtube.com/embed/Wx-Z4P712Ko
Precautions : Shoulder injury.
yoga pose Chair Triangle BasicRaise arms to T position. Twist on an exhale. Bring left hand down to right foot. Raise right hand to ceiling and look up. Hold. Return. Repeat on other side.
Benefits: Sciatica. Strengthens legs. Enlivens hips. Stretches torso.
Video: https://www.youtube.com/embed/W9yFtJO9scc?rel=0
yoga pose Chair Arm Side RaiseSit on chair. Feet shoulder width apart. Sit straight. Feet grounded. Gently engage core muscles. Lift arms to sides.
Benefits: Strengthen arms and core.
Video: https://www.youtube.com/embed/_iNUzJnd7YY
Modifications: A) Keep elbows bent at 90 degrees while lifting. B) Raise one arm while other rests in lap. C) Face palms up during the lift. D) At top of lift, add tiny arm circles.
yoga pose Chair Chest OpenerSit on chair. Plant feet. Hold onto back of chair with hands. Feel stretch in shoulders and how good it feels to open your chest.
Benefits: Flexes spine. Opens chest. Stretches shoulders.
Video: https://www.youtube.com/embed/21cKXDUwDxc?start=23
Modifications: A) Squeeze and release shoulder blades gently. B) Press hips slightly forward as you lift chest. C) Stand behind chair, hands on top, walk feet back to form inverted “L” shape. D) Softly hum or chant “YAM”—heart chakra’s seed sound.
yoga pose Chair Forward Bend ISit on a chair with legs apart. Bend forward. Let back round over. Lower torso towards thighs. Rest backs of hands on the floor under the chair. Let the head hang down.
Alternatives: A) Come halfway down. B) Include a gentle twist.
Benefits: Core workout. Lower back stretch.
Video: https://www.youtube.com/embed/4G-DTlbYE1Q?rel=0
yoga pose Chair Big Toe HoldSit tall on front of chair. Plant your feet firmly. Pull belly in. Raise right leg and grasp toes firmly. Keep back as straight as possible by pulling your belly in strongly. Repeat on other side.
Benefits: Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/k4ST1j9PfrA
Modifications: A) Loop a yoga strap or towel around the foot to reach more easily. B) Gently pulse lifted leg up and down for 3-5 reps. C) Grasp lifted toes with both hands and extend leg fully.
yoga pose Chair Warrior I BasicSit on front of chair. Ground feet into floor. Engage core. Bring arms overhead with palms facing each other. Repeat.
Benefits: Stretches chest and shoulders. Strengthens arms and back.
Video: https://www.youtube.com/embed/qsKLL5ZL2uA
Modifications: A) Chair Warrior I. B) Chair Warrior II. C) Take your arms farther apart (shoulder distance or wider).
yoga pose Chair Warrior II BasicSit on front of chair. Ground feet into floor. Engage core. Open arms to T position. Look over right shoulder, then left shoulder. Lower arms. Repeat.
Benefits: Stretches chest and shoulders.
Video: https://www.youtube.com/embed/A3ruBrWNwJg
Modifications: Chair Warrior I and III.
yoga pose Chair Hip FlexionSit on chair. Feet and legs shoulder width apart. Sit straight. Slowly bring one leg up towards chest. Repeat on other side.
Benefits: Stretches hams, thighs.
Video: https://www.youtube.com/embed/XJG9UC-3R3g?rel=0
yoga pose Chair Hip OpenerSit on front of chair with feet firmly grounded. Place right foot on left thigh (to deepen stretch gently push down on right thigh. Repeat on other leg.
Benefits: Hip opener. Ankle stretch.
Video: https://www.youtube.com/embed/cGINC1Rzn9A
Modifications: A) Place a yoga block under the foot. B) Rock lifted knee up and down. C) Inhale: “I am safe to release.” Exhale: “I let go with ease.” D) Hinge forward and rotate toward lifted leg.
yoga pose Chair WalkSit on front of chair. Feet grounded. Clasp hands behind head. Raise right leg and hold. Raise left leg and hold. Repeat.
Benefits: Strengthens knees and thighs.
Video: https://www.youtube.com/embed/ciOTQgC7Ljk?start=141
Modifications: A) Both knees up at the same time. B) Reach arm up at the same time the knee goes up.
yoga pose Chair Leg Stretch ISit on front of chair. Place right leg straight in front. Inhale. On exhale reach forward towards foot. Gently roll yourself up. Repeat on other side.
Benefits: Leg stretch.
Video: https://www.youtube.com/embed/5q2ipRFTDpw?rel=0
Modifications: Interlock hands around foot.
yoga pose Chair Leg LiftSit up tall on chair with shoulders back. Pull belly in. Raise right leg. Bring leg down. Raise left leg. Bring leg down. Repeat.
Benefits: Strengthens legs.
Video: https://www.youtube.com/embed/q2uUoS3uTGw?start=4
yoga pose Chair PigeonSit on front of chair and turn to the left. Place left hand on chair for support. Bend right knee and hold right foot with right hand. Hold for a moment. Repeat on other side.
Benefits: Release tight quads from sitting too much.
Video: https://www.youtube.com/embed/FzMKJCf_7x8?rel=0
Modifications: A) Loop a strap around the back foot and hold the strap. B) Hold ankle instead of foot. C) Twist deeply toward front of chair.
Precautions : Knee injury.
yoga pose Chair Ribs To ThighsSit on chair with legs apart. Hands on knees. Lower ribs towards thighs. Engage core. Gaze at floor (between your feet).
Alternatives: Gentle twist to right and left.
Benefits: Ab workout. Lower back stretch.
Video: https://www.youtube.com/embed/QRIKGOUJILs
yoga pose Chair Hip Stretch FoldStand next to chair. Place your right foot on chair and bend forward. Let back round over and head hang down. Repeat on other side.
Benefits: Abdominal workout. Leg stretch. Lower backstretch.
Video: https://www.youtube.com/embed/uIZn4VbRBKw?si=Zr3UAg8QZXC5Sdg-
Modifications: A) Place foot on a yoga block. B) Gently rock hips side to side while folded. C) Wrap both arms behind lifted leg for a deeper hold.
yoga pose Chair Hamstring LiftStand behind chair. Hold onto chair. Ground right foot into the floor and lift left foot. Repeat on other leg.
Benefits: Hamstring stretch.
Video: https://www.youtube.com/embed/MNbwlsqgKLc
Modifications: A) Lift back foot only one inch. B) Lift and lower leg in small pulses. C) Balance without holding the chair.
yoga pose Chair Leg Stretch IIFace chair. Place hands on chair. Bring left leg forward. To deepen the stretch in the forward leg widen the stance. Repeat on other side.
Benefits: Leg stretch.
Video: https://www.youtube.com/embed/b5EpLi6br-Q
yoga pose Chair Hamstring StretchStand to side of chair, holding on to it for support. Place right foot on chair. To deepen the stretch, flex toes towards you. Repeat on other side.
Benefits: Hamstring stretch.
Video: https://www.youtube.com/embed/xfDTXqvTNyc
Modifications: A) Place foot on a yoga block instead of chair. B) Extend opposite hand toward raised foot while holding chair. C) Hinge at hips and fold fully over raised leg.
yoga pose Chair PlankFace chair and grip the seat. Step back. Bend knees, keep spine long, and shift weight onto arms. Hold for a moment then walk forwards towards the chair. Repeat.
Benefits: Strengthens arms, wrists, & spine. Tones abs.
Video: https://www.youtube.com/embed/d0VCOLWIbbg?rel=0
Modifications: A) Place chair against a wall to prevent slipping. B) Lift one foot an inch for balance challenge. C) Lift one foot behind you.
Precautions : Carpal tunnel syndrome.
yoga pose Chair Plank Knee LiftFace seat. Step back with both hands holding onto chair. Bend knees. Raise right knee to chest. Repeat on other side. To finish walk forward.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/d0VCOLWIbbg?rel=0
Precautions : Carpal tunnel syndrome.
yoga pose Chair Down DogStand facing the chair and place hands on the seat. Step back with both feet. Bend your knees. Keep lengthening your spine. Walk forward and repeat.
Benefits: Stretches spine, hams, shoulders.
Video: https://www.youtube.com/embed/IlwgQzYYJ-4?rel=0
Modifications: A) Stabilise chair by placing it against a wall. B) Alternate bending each knee to warm up calves. C) Lower forearms to chair back for deeper inversion.
Precautions : Pregnant. High blood pressure. Headache.
yoga pose Chair Shoulder Stretch IIKneel in front of chair. Bring one elbow at a time onto chair. Sink chest towards ground.
Benefits: Shoulder stretch.
Video: https://www.youtube.com/embed/07BCjWbZi04
yoga pose Chair One Leg BalanceStand by the side of the chair. Lift left leg and bring arms up. Balance. Switch legs.
Benefits: Improves balance. Strengthens legs.
Video: https://www.youtube.com/embed/tTQ5QG7rR-s?start=155
Precautions : Leg injury.
yoga pose Chair Sit UpsSit on front of chair. Feet firmly grounded. Hands on thighs. Engage core. Stand up. Repeat.
Benefits: Strengthens and stretches quads, hamstrings, and buttocks.
Video: https://www.youtube.com/embed/tj0lQeps4R0
Modifications: A) Use a walker for support. B) Place hands on knees for support. C) Sit all the way down on the chair, then stand back up.
yoga pose Chair Squat IStand behind chair. Feet a little wider than hip distance. Place hands on top of chair. Look straight ahead finding a gazing point on the wall or floor. If your balance is ok, bring arms straight out in front, parallel to floor with palms facing each other. Inhaling, bend knees to lower into a squat. To come back to standing, exhale as you push into the heels.
Benefits: Leg strength. Increases flexibility in hips, knees.
Video: https://www.youtube.com/embed/PnBAFXdXX2s
Modifications: Stand in front of chair.
yoga pose Chair Tree IStart in Mountain. Weight on left foot. Bend right knee. Clasp right ankle. Set right foot on chair. Resist with left leg. Hands in Anjali Mudra. Gaze at a fixed point. Repeat on other side.
Alternatives: Tree to side of chair (hold on to chair with hands)
Benefits: Balance. Sciatica. Strengthens and stretches legs.
Video: https://www.youtube.com/embed/-ptRRw1n3B0?rel=0
Modifications: Close eyes.
yoga pose Chair TriangleStand to side of chair. Step feet wide. Hands on hips. Turn right foot 90 degrees. Turn back foot 45 degrees. Exhale, place hand on seat and reach arm up. Look up at hand.
Benefits: Eases sciatic pain. Strengthens legs. Enlivens hips. Stretches torso.
Video: https://www.youtube.com/embed/6-HnZYZRhW0?rel=0
yoga pose Chair BridgeLie on floor with feet on chair. Lift your hips, and extend arms beside you on floor, palms up. Straighten your legs on the chair, tuck chin to chest. Bend knees, press feet into chair and lower hips. Repeat.
Benefits: Stretches chest, neck, spine. Rejuvenates legs. Reduces backache.
Video: https://www.youtube.com/embed/rljm6t1AWiw?rel=0
Modifications: A) Lift hips an inch off floor to start small. B) Clasp hands under back to open shoulders. C) Extend one leg toward ceiling while hips stay lifted.
yoga pose Chair Supine Legs UpLie beside chair. Lift legs onto chair. Relax legs, arms and shoulders. Take deep breaths.
Alternatives: Legs up wall.
Benefits: Circulation. Relieves tired legs.
Video: https://www.youtube.com/embed/LjgJw5ZGQzY?rel=0

Chair yoga is good for all students, not just those with disabilities, weight challenges, inflexibility, or who just cannot get on the floor for whatever reason (such as age or being in a crowded work environment). The chair replaces the yoga mat and becomes an extension of your body allowing you to take full advantage of yoga’s health potential - the integration of body, mind, and spirit.  

This lesson plan has over 30 chair yoga exercises. It's good to learn a few of them so that when you find yourself sitting in a chair for longer than 15 minutes without moving (e.g. staring at a computer screen), you can recharge your batteries by practicing a chair yoga pose.