Chair Air Pushup

Air Pushups: The Zero-Equipment Strength Move You Can Do in Your Pajamas (Includes 30 Modifications)

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Let’s push… without pushing anything.

Welcome to the magical world of Air Pushups—where your own imagination and muscle control become the gym. No weights. No resistance bands. No need to clear the living room floor of laundry. Just a chair, your body, and the illusion that you're bench-pressing your way to yogic glory.

This movement is one of the Warm-Up gems tucked inside the Chakra Chair Yoga Card Deck, and it’s secretly brilliant. Why? Because it activates the shoulders, chest, arms, and core—all from a stable seated position that’s perfect for everyone from beginners to mobility-challenged students to die-hard yogis who occasionally like to work out while watching Netflix.

So if you’ve ever wanted to feel strong, grounded, and delightfully smug without leaving your seat—this one’s for you.

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5 Steps To Master The “Air Pushup” Chair Yoga Exercise

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Step 1: Sit tall on the front edge of your chair.

Step 2: Place your feet firmly on the floor, hip-width apart.

Step 3: Engage your core like you’re about to take a passport photo (tall, alert, but trying not to grimace).

Step 4: Push your arms forward, parallel to the floor, as if pressing an invisible wall.

Step 5: Slowly draw them back. Repeat.

The simplicity is deceiving. You’re strengthening your upper body and core, increasing shoulder mobility, and giving your fascia something to gossip about.

Ready to take it from “meh” to “marvellous”? Let’s explore 30 variations.

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10 Beginner Modifications For the “Air Pushup” Chair Yoga Exercise

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Beginner Modification 1: Elbows In Push
Keep elbows close to your body and press forward. Less stress, same benefits.

Beginner Modification 2: Pillow-Back Support
Use a cushion behind your lower back for extra lumbar love while pushing.

Beginner Modification 3: Short Push Range
Only push arms halfway out. Perfect if your shoulders are feeling a bit shy.

Beginner Modification 4: One Arm at a Time
Push with one arm, rest the other. Alternate. Because symmetry is optional.

Beginner Modification 5: Wrist Flick Push
Add a flick of the wrists at the end of each push. Flair included.

Beginner Modification 6: Wall-Imagined Resistance
Pretend you’re pushing against a wall. Visualisation makes it weirdly harder.

Beginner Modification 7: Micro-Movements
Tiny movements. Micro pushes. Macro control. Surprisingly satisfying.

Beginner Modification 8: Core-First Push
Engage the core before pushing. It's like turning on the engine before driving.

Beginner Modification 9: Elbow-Leading Push
Let your elbows guide the motion. It eases strain on tight shoulders.

Beginner Modification 10: Seated Breath Push
Inhale as you draw back. Exhale as you push forward. Peaceful power.

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10 Intermediate Modifications For the “Air Pushup” Chair Yoga Exercise

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Intermediate Modification 1: Full Arm Extension
Extend fully forward with control. Keep palms facing down. Hello, triceps.

Intermediate Modification 2: Palms-Up Press
Turn your palms up as you push. Slightly changes the muscle engagement—new vibes.

Intermediate Modification 3: Push and Pulse
Add three tiny pulses at the end of each push. Burn, baby, burn.

Intermediate Modification 4: Press with a Twist
Twist your torso slightly as you push. Adds core rotation and spinal mobility.

Intermediate Modification 5: Slow Motion Push
Take 5 seconds to push forward and 5 seconds to draw back. Drama meets muscle.

Intermediate Modification 6: Push and Squeeze
At full extension, squeeze your hands like you’re crushing a stress ball.

Intermediate Modification 7: Hover Feet Push
Lift both heels slightly off the floor as you push. Engage those thighs.

Intermediate Modification 8: Opposite Reach Push
Push with one arm while reaching the other back. It’s an elegant twist… literally.

Intermediate Modification 9: Seated Air Boxing
Alternate left-right pushes like a gentle seated sparring session. Float like a yogi.

Intermediate Modification 10: Elbow-to-Rib Pushes
Start with elbows glued to ribs. Push straight out, keeping form tight and neat.

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10 Advanced Modifications For the “Air Pushup” Chair Yoga Exercise

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Advanced Modification 1: Resistance Band Push
Loop a resistance band around your back and press forward. Now it’s real.

Advanced Modification 2: Double Leg Lift + Push
Lift both feet slightly off the floor while pressing. It’s a seated abs-and-arms bonanza.

Advanced Modification 3: Overhead Push Variation
Instead of pushing forward, push arms up like a shoulder press. Burn alert!

Advanced Modification 4: Weighted Wrist Push
Strap on light wrist weights. Suddenly, air has weight. And you feel it.

Advanced Modification 5: Push + Hold
Hold the push for 10 seconds. Tremble. Smile. Repeat.

Advanced Modification 6: Push With Closed Eyes
Close your eyes and push. Hello proprioception. Goodbye comfort zone.

Advanced Modification 7: Chair Edge Core Crunch
Sit on the edge. Lean slightly back as you push forward. Engage core like a boss.

Advanced Modification 8: Air Pushup Ladder
Push once. Then twice. Then three times. Go to 10. Rest. Brag.

Advanced Modification 9: Breath Ladder Push
Inhale for 2 seconds to push. Exhale for 4 seconds to draw back. Mindful strength training.

Advanced Modification 10: Push and Clap Combo
Push forward, draw back, then clap once in front. Adds rhythm and fun. And noise.

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Conclusion: Air Pushups—Because Who Needs a Gym When You Have a Chair?

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Air Pushups prove that yoga doesn’t need to be bendy or floaty or full of Sanskrit chants to be effective. Sometimes it’s just you, your breath (check out my Blissful Breathing Card Deck), and your arms pretending to push something that isn’t there.

But the results? Oh, they’re real. Stronger shoulders. Better posture. A happy core. And let’s not forget the smug glow that comes from knowing you just worked out—while sitting.

Want more gentle-yet-powerful warm-ups like this one? They’re all in the Chakra Chair Yoga Card Deck—a delightful tool for students and teachers who want to make yoga more accessible, fun, and inclusive.

Ready to push your limits (gently)?

Grab your deck today. No equipment. No stress. Just your breath, your body, and a chair.

Your triceps will totally write you a thank-you note.