Take the balance out of this balance pose with this seated variation of Eagle Pose. Return to Seated Mountain Pose for three breaths before switching to the other side of the chair to twist to the left.After a few breaths you may find that you are able to rotate a bit more on an exhale.If you find yourself leaning into the back of the chair, press both sitting bones evenly into the chair to find more balance.Start your twist in your lower spine around your belly button and work your way up to your ribs, shoulders, and finally your head.Exhale and twist to the right toward the back of your chair.Place your right hand on the back of your chair.Bring your left hand to the outside of your right knee.Find foot placement, core engagement, and spinal alignment like in Seated Mountain Pose.Place a yoga block between your knees to keep your knees from rolling in when you twist.Turn to sit sideways on your chair so that your right side is close to the chair back.

Twist things up in your Chair Yoga sequence with this gentle rotation of your spine. Return to Seated Mountain Pose when finished.Continue to move with your breath until your back feels spacious and unlocked.With both poses, try to find movement along your entire spine, not only through your shoulders or chest.Slide your hands forward toward your knees as much as needed.Send your ribs back and pull your belly button toward your spine.Look up toward the ceiling if comfortable on your neck.Slide your hands up your thighs toward your hips as much as needed.Bring your chest and belly forward while your shoulders roll back.Return to Seated Mountain Pose with your hands on your thighs.Keep moving through your Chair Yoga sequence with this classic flow. Seated Cat and Cow (Marjaryasana/Bitilasana) Stay here, or create some flow by lifting your arms up with your inhales and bringing them back to rest on your legs with your exhalesģ.If this motion causes you to substantially lift your shoulders or creates a sway in your back, then bring your arms back to shoulder height.Stay here, or with your next inhale, bring your arms up toward the ceiling.Keep your elbows and hands spaced shoulder-width apart.Turn your palms to face each other and spread your fingers wide.

From Seated Mountain Pose, extend your arms long in front of you, bringing them to shoulder height.Seated Extended Mountain Pose (Urdhva Hastasana)įind extension in your spine with this Chair Yoga version of Urdhva Hastasana. Take several long inhales and exhales while maintaining this postureĢ.Keep your core muscles engaged to support a strong, long spine.Keep your head neutral and find a spot to gaze at straight ahead.Exhale and release any tension in your shoulders, neck, and jaw.Inhale and gently pull your belly in and lengthen through your side, waist, and back.Let your hands rest gently on your legs wherever comfortable.Activate your core muscles to bring your spine away from the chair back.Press evenly into your toes and heels, as well as the arch and the pinkie toe side of your foot.Keep your knees and feet spaced hip-width apart.Sit closer to the front edge of your chair if possible.Sit down in your chair and firmly place your feet on the floor.Start your Chair Yoga sequence with this classic pose. Once your chair is set up and ready, you can begin your Chair Yoga sequence. If you’re tall, you may need to place some blankets or blocks under your bum to give you a bit of lift so that your thighs are parallel to the floor. If your feet don’t reach the floor, place yoga blocks under your feet to bring the floor up to you.

Before you get started, check to make sure the chair fits you. Try This 8-Pose Chair Yoga Sequence for a Gentle Practice:įind an upright chair with no arms and minimal cushioning. So no matter your level, you’re going to love this Chair Yoga sequence…Įther you’re a seasoned yogi who wants a gentle approach, an active senior who wants to improve balance or flexibility, or someone trying to break the cycle of a sedentary lifestyle, Chair Yoga may be what you’re looking for. By Tonya Wetzel: Chair Yoga is a great way to practice physical yoga poses that is accessible for people of all ages and various activity levels.

Printable chair yoga sequence