8 Really Easy Yoga Chair Poses For A Beginner

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Many people through no fault of their own are now looking for easy Yoga routines they can do from home in the comfort of their own chair. This could be due to disability, old age or even work pressures.

We believe Yoga Chair Poses are a great way for anyone to improve their fitness & wellbeing, from young to old, all you need is a sturdy chair, some enthusiasm  and well, yourself, that’s it!

The benefits practicing this type of Yoga could give you are-

  • Increased flexibility
  • Improved strength
  • Relieved stress
  • Reduction in pain
  • Improved vascular function
  • Lower blood pressure
  • Improved Sleep

Let us look at 8 Yoga Chair Poses you can carry out today & everyday-

1. Chair Cat Cow Stretch-Chakravakasana

chair cat cow stretch

Sit on the chair with a firm spine. Rest both the palms on respective thigh.

Inhale and arch your spine to let the shoulder blades nearly touch each other at the back.

This is cow position. As you exhale, curve your body to drop the shoulders forward while you chin can touch the chest – cat position.

Repeat this yoga chair pose up to 10 times.


2. Chair Raised Hands Pose-Urdhva Hastasana

chair raised hands pose

Sit firmly in the chair with a fairly straight spine.

Bring both the hands up in the air as you inhale.

While keeping your hips seated to the chair, make an effort to reach a little bit higher.

Exhale and relax your arms to the starting position.

Repeat this yoga chair pose up to 10 times.


3. Chair Forward Bend-Uttanasana

chair forward bend pose

On an exhalation, come into a forward bend over the legs. Let the hands rest on the floor if they can reach it.

Let the head hang heavy.

On inhalation, raise the arms back up over the head.

Repeat this movement between a raised arms position and a forward fold several times., breathing in conjunction with the movements.

Repeat the yoga chair pose 5 times.


4. Chair Extended Side Angle – Utthita Parsvakonasana

chair extended side angle pose

Sit in the chair, feet parallel to each other.

Raise both arms sideways so they are parallel to the floor.

Inhale while twisting to the left side.

Upon exhalation, bring the left arm downward to touch the floor.

Stretch the right arm up in the air.

Repeat on the other side.

Use a yoga block to support the palm if your body is not flexible enough to reach the floor.

Repeat the yoga chair pose for 10 times.


5. Chair Pigeon – Eka Pada Rajakapotasana

chair pigeon pose

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.

Repeat the yoga chair pose 5 times.


6. Chair Spinal Twist – Ardha Matsyendrasana

chair spinal twist pose

Sit firmly in the chair.

Keep your spine firm and both your legs aligned with each other.

Inhale while lengthening the spine. Perform a spinal twist in clockwise direction to grab the right corner of the chair.

Exhale while doing so.

Hold the position up to 5 seconds.

Repeat on the other side.

Perform the yoga chair pose 10 times.


7. Chair Eagle – Garudasana

chair eagle pose


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.


8. Final Relaxation: Chair Savasana

final relaxation

Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice.

This seated savasana will help your body absorb all the good effects of the poses you have done and transition you into the rest of your day.


We hope you enjoyed these Yoga Chair Poses. There are indeed many more poses that you can undertake, but we think these are the easiest & the best 8. Some of them really get complicated and are probably more suited to an experienced yoga student rather than a beginner

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