Chair Yoga – Yep, It’s A Thing!

Chair Yoga
Trudy Vains

Yoga Expert

Aug 13, 2021

Chair yoga, or rather, practicing yoga in a chair, provides us with an amazing opportunity for to move, anywhere, at any time. In fact, I began my yoga journey when I was confined to a wheelchair in 2008. I only had movement in the upper half of my body. I actually even taught yoga from my wheelchair while I awaited spine surgery!

You can use an office chair or a kitchen chair – as long as its sturdy you will be fine. Your chair will provide balance, and by using the back of the chair, you can ensure correct posture.

Seated wide leg forward fold

Sit on your chair with your legs wide apart and your toes pointing out. Leaning forward as you  interlace your fingers behind you. This stretches the inner thigh, lower back, shoulders, arms and neck.

You have more control over this pose when seated. Tip: Sit as far towards the front of the chair as you can (without feeling like you are going to fall over), otherwise you will round through your spine.

Chair Yoga
This posture stretches almost the entire body!

Assisted Plough

This pose is a great inversion, wonderful to strengthen shoulders and fantastic for your thyroid.The chair is used as an aid for beginners and for anyone who wishes to go deeper into the pose. Remember, correct posture and alignment should always trump ‘looking the part’. Avoid this posture should you have any pre-existing spine and neck injuries, or if you are pregnant.

chari yoga
Assisted Plough Pose


Supported Camel

Camel pose is the pinnacle of any yoga series and it can be difficult when first attempting. Holding on to the back of a chair instead of reaching for your feet can make the posture a lot easier to move into and hold.

Camel Pose is wonderful for opening up your hip flexors as well as your heart chakra. It’s a wonderful pose for easing lower back tension, and it is also a very good preparatory pose for harder inversions. Avoid Camel Pose if you have issues with blood pressure or breathing.

supported camel pose
Camel Pose is wonderful for opening up your hip flexors as well as your heart chakra.


Seated Twist

This has so many amazing benefits and it is great for your whole upper body. Keep your hands at your heart in prayer position, with elbows at 90 degrees – this is important to get the full benefit of this posture. Only go as deep into this twist as your body will allow. This twisting posture has wonderful benefits for the digestive system.

chair yoga
Seated Twist


By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.


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