Chair Arm Side Raise

Arm Side Raises: The Unsung Hero of Shoulder Strength (Includes 30 Modifications)

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Let’s lift those arms—and maybe your spirits while we’re at it.

Arm Side Raises may sound like something you do to flag down a bus, but in the magical world of chair yoga, they’re the VIP backstage pass to shoulder strength, posture power, and upper-body awareness.

This is one of the foundational Warm-Up moves featured in my Chakra Chair Yoga Card Deck—and trust me, it’s more potent than it looks. It might seem like you're just waving at invisible dinner guests on both sides, but these little lifts can seriously wake up sleepy muscles and get your prana flowing like a triple-shot espresso.

And the best part? You get all the benefits while sitting comfortably in your chair. No mat. No acrobatics. No worries. Just you, your breath, and a rising tide of inner strength.

Now let’s raise the bar (and your arms).

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5 Steps To Master The "Arm Side Raises" Chair Yoga Exercise

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Step 1: Sit tall on your chair with your feet shoulder-width apart and firmly grounded.

Step 2: Gently engage your core like you're preparing to laugh but trying not to.

Step 3: Keep your arms down by your sides.

Step 4: Inhale and raise your arms out to the sides until they’re level with your shoulders.

Step 5: Exhale and slowly lower them back down.

This move is simple, but oh-so-mighty. It strengthens the shoulders, engages the core, and activates your energetic field (yes, that’s a thing). Now let’s get into the good stuff—30 juicy variations for all levels.

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10 Beginner Modifications For The "Arm Side Raises" Chair Yoga Exercise

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Beginner Modification 1: Elbow Bent Raise
Keep elbows bent at 90 degrees while lifting to reduce shoulder strain. Think of it as raising wings, not arms.

Beginner Modification 2: One Arm at a Time
Raise just one arm while the other rests in your lap. Swap sides. Less coordination needed, still effective.

Beginner Modification 3: Supported Raise
Rest your elbows lightly on the armrests, then lift from there. Perfect for rehab or extra-tired days.

Beginner Modification 4: Palms Down Version
Keep your palms facing down the entire time. A subtle change that makes the movement feel more grounded.

Beginner Modification 5: Wrist Lift Only
Keep arms by your sides and lift just the hands and wrists. Great for extra gentle warm-ups.

Beginner Modification 6: Wall-Back Support
Sit with your back supported by a wall. Helps with posture and keeps things steady while you lift.

Beginner Modification 7: Breath-Synced Raise
Inhale to raise. Exhale to lower. Match breath to movement for a calming, meditative rhythm.

Beginner Modification 8: Hand on Thigh Cue
Place your opposite hand on your thigh for feedback and grounding as you lift one side.

Beginner Modification 9: Seated Rock and Raise
Rock gently forward as you lift your arms, then rock back to lower. Adds a soothing rhythm.

Beginner Modification 10: Micro Lifts
Lift just a few inches, pause, then lower. A little movement can go a long way.

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10 Intermediate Modifications For The "Arm Side Raises" Chair Yoga Exercise

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Intermediate Modification 1: Straight Arm Extension
Keep arms fully extended, reaching toward opposite walls. Engage those triceps!

Intermediate Modification 2: Eyes Closed Raise
Close your eyes while lifting to tune into proprioception. (Fancy word for body awareness.)

Intermediate Modification 3: Palm-Up Version
Face palms up during the lift to activate different shoulder and chest muscles.

Intermediate Modification 4: Alternating Arm Raises
Raise one arm, lower it, then raise the other. It’s a rhythm game your shoulders will love.

Intermediate Modification 5: Core-Braced Raise
Tighten your core muscles and keep your back tall while lifting. Bonus ab activation!

Intermediate Modification 6: Arm Raise + Toe Tap
Lift your arms while tapping one foot. Adds coordination and a sneaky bit of leg work.

Intermediate Modification 7: Pause at the Top
Hold your arms up at shoulder height for 5–10 seconds before lowering. Shoulders will notice.

Intermediate Modification 8: Slow & Controlled
Take 5 counts to lift and 5 counts to lower. Slow = strength.

Intermediate Modification 9: Chair Twist + Raise
Twist gently toward one side while lifting the opposite arm. Hello, spinal mobility.

Intermediate Modification 10: Pulse Raise Finish
Add tiny pulses at the top of the lift. Great for building endurance and confidence.

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10 Advanced Modifications For The "Arm Side Raises" Chair Yoga Exercise

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Advanced Modification 1: Weighted Raises
Add small hand weights or soup cans. Your shoulders are going to throw a tantrum—in a good way.

Advanced Modification 2: Eyes Closed + Leg Lift
Lift your arms while raising one foot off the floor. Eyes closed. Balance + biceps = brain boost.

Advanced Modification 3: Arm Circles at Top
At the top of your lift, add tiny arm circles. Clockwise. Then anti-clockwise. Feel the burn.

Advanced Modification 4: Extended Hold with Breath Ladder
Hold arms at shoulder height. Breathe in for 4. Out for 4. Increase each round. Soon you'll forget you're exercising.

Advanced Modification 5: Arm Raise + Twist + Squeeze
Raise arms, twist torso slightly, then squeeze shoulder blades. A triple threat for posture.

Advanced Modification 6: Opposite Reach
Reach your left arm out to the left, and your right arm diagonally forward. Diagonal stretching for energetic realignment!

Advanced Modification 7: Arm Raise + Chair Edge Hover
Sit on the edge of your chair, feet hovering. Then lift arms. Fire up your whole body.

Advanced Modification 8: Resistance Band Raise
Use a resistance band stretched across your lap. Adds major strength training.

Advanced Modification 9: Cross Over Raises
Lift both arms to shoulder height, then bring them together to touch in front of you. It’s like hugging your own aura.

Advanced Modification 10: Jazz Hands Raise
Lift with palms facing forward, fingers spread wide. Add sparkle. Go full Broadway. No regrets.

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Conclusion: Arm Side Raises Are a Full-Body Celebration (From the Shoulders Down)

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If your shoulders could talk, they’d probably say something like: “Please stop typing and raise us with dignity.” And Arm Side Raises do just that.

They awaken the arms, energise the spine, and quietly whisper to your posture: “You’re doing amazing.”

And with 30 creative variations under your belt, you’ll never run out of ways to make this move fun, functional, and fresh for your students—or for your own practice.

And hey, this is just one gem from the Chakra Chair Yoga Card Deck, your go-to guide for crafting blissful, chakra-balanced classes from the comfort of a chair.

Ready to lift your yoga teaching (and your arms)?

Grab your Chakra Chair Yoga Card Deck today. Your shoulders—and your students—will thank you. Probably with a standing ovation. Or at least a very graceful shrug.