Chair Yoga

Chair yoga bestows the same benefits of traditional yoga without needing to lie on the floor, or stand in some cases. In a Chair yoga class we modify postures so they can be performed while sitting on a chair or using the chair for support. This style of practice adapts classic yoga poses to make them accessible to more people; ex: those who find it difficult to get up and down off the floor, practitioners post hip or knee replacement, beginners, even office workers who may want a break from the screen to stretch out and move their bodies.

What will we do in a Chair Yoga class?

A chair yoga class typically involves seated postures, standing postures to improve balance while using the chair for support, gentle stretching, deep breathing, meditation and relaxation. I have found the participants in my classes also enjoy using light hand weights (1-3lbs) to help maintain strength in the muscles and bones. We also work in seated core exercises to help maintain a strong core, healthy spine posture, and relieve back pain.

1. Seated Poses: Most of the poses are performed while sitting in a sturdy chair that does not swivel (preferably without arms). For those students wanting a little more challenge I give the option to use light hand weights (1-3lbs). 

2. Standing Poses: A common request from students is to work on balance. We add in standing balancing poses using the chair for support. As students progress in their practice they may choose to take their hands away from the chair to challenge their balance a bit.

3. Gentle Stretching: The movements are slow and controlled, designed to increase flexibility, mobility, and strength without strain.

4. Breathing Techniques: As in traditional yoga, chair yoga emphasizes mindful breathing (often through the nose) to help calm the nervous system, reduce stress, and improve focus.

5. Meditation and Relaxation: Chair yoga often includes elements of mindfulness meditation, relaxation, and grounding techniques to promote mental focus and stress reduction.

What will I need for a Chair Yoga class?

Props you will need: a sturdy chair that does not swivel (preferably without arms), a yoga block (alternatively you can use a thick heavy book)

Props you may want: light hand weights, a yoga strap (alternatively you can use a tie, belt, or robe belt), resistance bands

Who is Chair Yoga for?

• Older Adults: Chair yoga is especially popular among older adults, as it provides a safe, low-impact way to stay active and improve flexibility and strength.

• People with joint replacements: Anyone who has difficulty getting on the floor or standing for long periods—such as people with arthritis, back pain, hip or knee replacements or other mobility challenges—can benefit from chair yoga.

• Office Workers: People who sit for long periods at desks can use chair yoga to counteract the negative effects of prolonged sitting, such as back and neck pain, fatigue, and poor posture.

• Beginners: It’s also a great entry point for people new to yoga or exercise, as the movements are simple and can be performed at your own pace.

What are the benefits of Chair Yoga?

Chair yoga offers the same benefits of a traditional yoga class while making the practice more accessible. 

1. Improves Flexibility and Strength

• Chair yoga involves gentle stretches that help increase flexibility, especially in areas like the back, legs, and hips, which can become stiff due to prolonged sitting or lack of movement. The chair yoga classes I teach work to strengthen muscles, particularly the core, arms, and legs. The practice encourages muscle engagement without needing to get on the floor. Option to use light hand weights (1-3lbs)

2. Improves Posture

• Chair yoga promotes awareness of body alignment, encouraging better posture and reducing the negative effects of prolonged sitting. It can also help prevent or alleviate back and neck pain.

3 . Improves Balance and Coordination

• By focusing on controlled movements and body awareness, chair yoga can help improve balance and coordination, which is especially important for older adults or people recovering from injury.

4. Naturally Increases Energy Levels

• Chair yoga stimulates the body and mind, leading to improved energy and reduced feelings of fatigue. Movement and deep breathing help revitalize the body and increase alertness.

5. Social Interaction

• In today’s increasingly virtual world, one often overlooked benefit of yoga classes is the social interaction piece. If practiced in a group setting, chair yoga can foster social interaction and a sense of community. Group practice can help combat feelings of loneliness or isolation.

Chair yoga is an excellent way to stay active and promote well-being, particularly for those with limited mobility, older adults, or anyone looking for a gentler way to practice yoga. It’s adaptable, easy to learn, and can be done anywhere. If you are in the San Francisco Bay area you are invited to join me every Tuesday morning 8:15-9:15am at the Ritz Carlton in Half Moon Bay. You can also join us virtually through Zoom every Thursday at 9am PT/12pm ET, by sending an email to michellemartoneyoga@gmail.com, this virtual class is offered on a sliding scale donation basis.

Stay positive and keep your body moving!