Chairs are accessible to anyone who can sit. The quality and range of movement one can achieve from sitting in a chair is surprising. A chair can be a great prop. Chairs are a great aid to posture. People in wheelchairs feel special. Chairs slow you down. Using a chair is humbling. Practicing in one is good for the ego. Stay Connected. Need Help? Media Inquiries. Stay up-to-date on the latest from Yoga Alliance, subscribe to our newsletters.
TMM: There is no comparison as every practice has its own benefits. Chair yoga is especially great for blood circulation and for calming and cooling the nervous system. It activates the parasympathetic nervous system.
And this is so needed, as our nervous system, especially during these unprecedented times, is in fight and flight mode. TMM: The best part about chair yoga is that it works as active recovery for all age groups—from kids and adults to pregnant women, senior citizens, athletes, cross fitters and even practitioners who want to work on alignment of a posture without force or speed. Using your muscles to complete yoga poses builds strength.
More strength can lead to better balance, which can reduce your risk of falls. Doing yoga generally means shifting smoothly from one pose to another. Moving from one pose to another improves your proprioception. What is proprioception? With better proprioception, your coordination improves. In addition, your risk of falling decreases. Mindfulness is an inherent part of yoga. Focusing on your movement, your breathing, and how your body is reacting to the exercise creates a kind of moving meditation that promotes relaxation, reduces stress, and improves mental clarity.
Bring the right arm down on an exhale. Do the same position with the right arm down and the left arm up. Come back up to sit. Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths. You may forward bend to intensify the stretch if you like.
Repeat with the left leg. Cross your right thigh over your left thigh for eagle pose. If you can, wrap the right foot all the way around the left calf. Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch. Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths. Repeat on the other side. Come to sit sideways on the chair, facing to the left. Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.
Lengthen your spine on each inhale and twist on each exhale for five breaths. Move your legs around to the right side of the chair and repeat the twist to the right side.
Now keep the right leg in position over the side of the chair while you swing the left leg behind you. Plant the sole of the left foot on the floor roughly parallel to the seat of the chair and straighten the left leg. Keep your torso facing over the right leg as you raise your arms up to the ceiling on a inhale coming to warrior I. Hold for three breaths. On an exhale, open up the arms with the right arm coming forward and the left arm going back.
Draw the left hip back and turn the torso to the left, so that it is aligned with the front of the chair. Gaze out over the right fingertips and hold warrior II for three breaths. Let the left arm come down the left leg and lift the right arm up to the ceiling on an inhale for reverse warrior.
Bring both legs to the front of the chair before coming to sit sideways on the chair facing left and going through the series of three warrior poses on the left side.
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