How To Do Chair Yoga Poses: A Guide To Getting Started

Introduction:

Chair yoga is an adaptable and accessible form of yoga that can be practiced by individuals with mobility issues, seniors, or anyone looking for a low-impact exercise routine. This modified yoga practice is designed to be performed while seated on a chair, making it an ideal option for people who struggle with standing or getting up from the floor. In this quick guide, we will introduce you to some of the most common chair yoga poses, along with step-by-step instructions to help you get started on your journey to better flexibility, strength, and overall well-being.

Let’s jump into it…

Seated Mountain Pose (Tadasana):

How to do Seated Mountain Pose (Tadasana)

— A Step-by-Step Guide

Seated Mountain Pose, also known as Tadasana or Urdhva Hastasana in Sanskrit, is an accessible variation of the traditional Mountain Pose. It is a foundational posture often performed in chair yoga classes, making it suitable for individuals with limited mobility or those who cannot stand for extended periods. Seated Mountain Pose helps to improve posture, strengthen the core and back muscles, and promote mental focus. Follow these detailed steps to perform Seated Mountain Pose correctly:

• Find a comfortable and stable chair: Choose a chair without wheels or armrests, ensuring it is stable and sturdy. Place it on a non-slip surface or a yoga mat to prevent sliding. Sit on the edge of the chair, so your feet can be firmly planted on the floor, with your knees bent at a 90-degree angle.
• Establish proper alignment: Sit tall with your spine straight and shoulders relaxed. Align your ears over your shoulders, shoulders over hips, and hips over knees. Make sure your feet are parallel and hip-width apart, with your ankles directly under your knees.
• Engage your core: Gently engage your abdominal muscles, drawing your belly button slightly towards your spine. This activation will help support your lower back and maintain proper posture throughout the pose.
• Position your arms: Let your arms hang naturally by your sides, with your palms facing inwards. Roll your shoulders back and down to open your chest, creating space between your shoulder blades.
• Inhale and lift your arms: As you take a deep breath in, slowly raise your arms overhead, keeping them shoulder-width apart. Keep your palms facing each other, and if it’s comfortable, bring your arms parallel or let your palms touch
• Lengthen your spine: Imagine a string attached to the crown of your head, pulling you upwards. Reach up through your fingertips, lengthening your spine and creating space between each vertebra. Keep your shoulders relaxed and away from your ears.
• Hold and breathe: Hold Seated Mountain Pose for 5-10 breaths. Focus on maintaining proper alignment and engaging your core muscles while you breathe deeply and evenly. Visualize your breath traveling up and down your spine as you inhale and exhale.
• Release and relax: As you exhale, slowly lower your arms back to your sides, returning to the starting position. Take a few breaths to relax and observe the effects of the pose on your body and mind.

You can perform Seated Mountain Pose with your hands resting on your thighs if raising your arms overhead is uncomfortable or challenging. Incorporate this pose into your daily routine or chair yoga practice to reap the benefits of improved posture, strength, and focus.

Seated Cat-Cow Pose

How to do Seated Cat-Cow Pose
— A Step-by-Step Guide

The seated Cat-Cow Pose is a gentle and effective way to warm up the spine, improve posture, and promote flexibility. It is an accessible variation of the traditional Cat-Cow Pose, perfect for those with limited mobility or individuals who prefer chair yoga. This step-by-step guide will help you perform Seated Cat-Cow Pose correctly:

• Find a comfortable and stable chair: Choose a chair without wheels or armrests, ensuring it is stable and sturdy. Place it on a non-slip surface or a yoga mat to prevent sliding. Sit on the edge of the chair, so your feet can be firmly planted on the floor, with your knees bent at a 90-degree angle.
• Establish proper alignment: Sit tall with your spine straight and shoulders relaxed. Align your ears over your shoulders, shoulders over hips, and hips over knees. Make sure your feet are parallel and hip-width apart, with your ankles directly under your knees.
• Place your hands on your knees: Rest your hands lightly on your knees, with your fingers pointing towards each other. This position will allow you to gently guide your movements during the pose.
• Inhale and arch your spine: As you take a deep breath in, lift your chest towards the ceiling, allowing your shoulder blades to come together and your spine to arch gently. This movement is the “Cow” portion of the pose. Tilt your head back slightly if it’s comfortable for your neck, and gaze upwards.
• Exhale and round your spine: As you exhale, tuck your chin towards your chest and round your spine, allowing your shoulders to roll forward and your upper back to broaden. This movement is the “Cat” portion of the pose. Allow your gaze to shift downward, focusing on the space between your knees.
• Continue the flow: Inhale as you return to the Cow position, arching your spine and lifting your chest. Exhale as you move back into the Cat position, rounding your spine and tucking your chin. Continue this flow for several breaths, moving mindfully and smoothly between the two positions. Aim for 5 to 10 rounds, or as many as feel comfortable for you.
• Maintain a steady breath: Throughout the Seated Cat-Cow Pose, focus on maintaining a steady and even breath. Inhale deeply through your nose as you arch your spine, and exhale fully through your nose as you round your spine. This conscious breathing helps to calm the mind and enhance the stretch.
• Finishing the pose: After completing the desired number of rounds, return to a neutral seated position with a straight spine. Take a few deep breaths, allowing your body to absorb the benefits of the pose. Observe any changes in your posture, flexibility, or overall sense of well-being.

Seated Cat-Cow Pose is an excellent way to improve spinal flexibility and relieve tension in the upper back and neck. By following this step-by-step guide, you can confidently and safely perform this beneficial chair yoga pose.

Seated Forward Fold Pose (Paschimottanasana)

How to do Seated Forward Fold Pose (Paschimottanasana)

— A Step-by-Step Guide:

Seated Forward Fold (Paschimottanasana) is a calming and rejuvenating yoga pose that stretches the spine, hamstrings, and lower back. Here’s a step-by-step guide on how to perform the Seated Forward Fold in a chair:

• Begin seated: Sit on a chair with your feet flat on the ground, hip-width apart. Ensure that your knees are bent at a 90-degree angle and directly above your ankles. Sit tall, lengthening your spine and engaging your core muscles.
• Establish a strong foundation: Press your feet firmly into the ground and your sit bones into the chair. Keep your shoulders relaxed and your chest open. Take a few deep breaths, focusing on lengthening your spine with each inhale.
• Prepare for the fold: Inhale and raise your arms overhead, palms facing each other. On your next exhale, hinge at your hips and begin to fold forward, maintaining a long spine.
• Fold forward: As you fold, keep your chest open and your shoulders relaxed. Bring your hands to rest on your shins, ankles, or the floor, depending on your flexibility. Alternatively, you can use a yoga strap or belt looped around your feet to help you fold deeper.
• Maintain the pose: Hold the Seated Forward Fold for 5 to 10 breaths. Keep your breath steady and even, inhaling and exhaling through your nose. As you hold the pose, allow your spine to lengthen further, and your hamstrings to stretch.
• Release the pose: To come out of the pose, inhale and lift your torso, raising your arms overhead. Exhale and release your arms back down to your sides. Pause for a moment, noticing any changes in your body or mind.

Chair Warrior I (Virabhadrasana I):

How to do Chair Warrior 1 (Virabhadrasana I)

— A Step-by-Step Guide

Chair Warrior 1 is a variation of the traditional Warrior poses, performed with one foot on the ground and the other leg extended behind, using the chair for support. Chair warrior helps to build strength and flexibility while remaining accessible for all levels of practitioners

• Begin seated: Sit on a chair with your feet flat on the ground, hip-width apart. Ensure that your knees are bent at a 90-degree angle and directly above your ankles. Sit tall, lengthening your spine and engaging your core muscles.
• Position your feet: Step your right foot back, placing the ball of your foot on the ground and angling your toes out slightly. Your left knee should remain bent at a 90-degree angle, with your left ankle directly below your knee.
• Align your hips: Square your hips forward, facing the front of the room. This may require adjusting the position of your back foot or gently drawing your right hip forward and left hip back.

• Raise your arms: Inhale and lift your arms overhead, palms facing each other, with your arms parallel or fingertips touching. Relax your shoulders away from your ears.
• Hold the pose: Maintain Chair Warrior I for 5 to 10 breaths. Keep your breath steady, and focus on lengthening your spine and opening your chest.
• Release the pose: Exhale and lower your arms, then step your right foot forward to return to your starting position. Repeat on the other side.

Chair Warrior II (Virabhadrasana II):

How to do Chair Warrior II (Virabhadrasana II)

— A Step-by-Step Guide

• Begin seated: Sit on the edge of a chair with your feet flat on the ground, hip-width apart. Ensure that your knees are bent at a 90-degree angle and directly above your ankles. Sit tall, lengthening your spine and engaging your core muscles.
• Position your feet: Step your right foot back, placing the ball of your foot on the ground and angling your toes out at about a 90-degree angle. Your left knee should remain bent at a 90-degree angle, with your left ankle directly below your knee.
• Align your hips: Keep your hips facing the side of the room, opening your hips wide. Your left knee should track directly over your left ankle, while your right leg remains straight.
• Raise your arms: Inhale and extend your arms out to the sides, parallel to the floor. Your left arm should reach forward, and your right arm should reach back, with your palms facing down. Gaze over your left fingertips.
• Hold the pose: Maintain Chair Warrior II for 5 to 10 breaths. Keep your breath steady and focus on maintaining the alignment of your hips and legs, while actively reaching through your arms.
• Release the pose: Exhale and lower your arms, then step your right foot forward to return to your starting position. Repeat on the other side.

Seated Spinal Twist (Ardha Matsyendrasana):

Seated Spinal Twist (Ardha Matsyendrasana)

— A Step-by-Step Guide:

Seated Spinal Twist, also known as Ardha Matsyendrasana, is a gentle and effective seated twist that helps increase spinal flexibility, release tension in the back muscles, and promote digestion. This accessible variation of the traditional Spinal Twist is perfect for chair yoga practitioners, including those with limited mobility or difficulty standing for extended periods. Follow these detailed steps to perform Seated Spinal Twist correctly:

• Find a comfortable and stable chair: Choose a chair without wheels or armrests, ensuring it is stable and sturdy. Place it on a non-slip surface or a yoga mat to prevent sliding. Sit on the edge of the chair with your feet firmly planted on the floor, knees bent at a 90-degree angle, and legs hip-width apart.
• Establish proper alignment: Sit tall with your spine straight, shoulders relaxed, and crown of your head reaching towards the ceiling. Align your ears over your shoulders, shoulders over hips, and hips over knees. Make sure your feet are parallel and directly under your knees.
• Engage your core: Gently engage your abdominal muscles, drawing your belly button slightly towards your spine. This activation will help support your lower back and maintain proper posture throughout the pose.
• Position your arms: Place your hands on your thighs, with your palms facing down. Roll your shoulders back and down to open your chest, creating space between your shoulder blades.
• Begin the twist: Inhale deeply, and as you exhale, twist your torso to the right, placing your left hand on the outside of your right knee and your right hand on the back of the chair or the seat, depending on your flexibility.
• Deepen the twist: With each inhale, lengthen your spine, and with each exhale, twist a little deeper. Keep your shoulders relaxed, chin parallel to the floor, and gaze over your right shoulder. Make sure the twist comes from your waist and not your neck or shoulders.
• Hold and breathe: Hold Seated Spinal Twist for 5-10 breaths, maintaining proper alignment and engaging your core muscles while you breathe deeply and evenly. Focus on the sensation of your breath moving in and out of your body and the gentle release of tension in your spine.
• Release and switch sides: As you inhale, slowly unwind your torso back to the center, releasing your hands from their positions. Take a few breaths to relax, then repeat the twist on the left side.

Avoid forcing the twist or straining your neck. Incorporate Seated Spinal Twist into your daily routine or chair yoga practice to experience increased spinal flexibility, reduced back tension, and improved digestion.

Seated Eagle Pose (Garudasana)

Seated Eagle Pose (Garudasana)

— A Step-by-Step Guide

Seated Eagle Pose, also known as Garudasana, is an accessible variation of the traditional standing Eagle Pose. This seated version maintains the benefits of the original, including improved balance, focus, and flexibility, while accommodating those with limited mobility or difficulty standing for extended periods. It’s an excellent addition to chair yoga practices, providing a gentle stretch to the upper back, shoulders, and hips. Follow these detailed steps to perform Seated Eagle Pose correctly:

• Find a comfortable and stable chair: Choose a chair without wheels or armrests, ensuring it is stable and sturdy. Place it on a non-slip surface or a yoga mat to prevent sliding. Sit on the edge of the chair with your feet firmly planted on the floor, knees bent at a 90-degree angle, and legs hip-width apart.
• Establish proper alignment: Sit tall with your spine straight, shoulders relaxed, and crown of your head reaching towards the ceiling. Align your ears over your shoulders, shoulders over hips, and hips over knees. Make sure your feet are parallel and directly under your knees.
• Engage your core: Gently engage your abdominal muscles, drawing your belly button slightly towards your spine. This activation will help support your lower back and maintain proper posture throughout the pose.
• Begin the arm wrap: Inhale and lift your arms to shoulder height, extending them in front of you with palms facing down. Cross your right arm over your left, bending your elbows and bringing your forearms to touch, palms facing each other. If your palms don’t touch, simply press the backs of your hands together.
• Lift your elbows: Gently lift your elbows to the level of your shoulders, keeping your forearms perpendicular to the floor. Relax your shoulders and breathe deeply, feeling a stretch across your upper back and shoulders.
• Begin the leg wrap: Cross your right thigh over your left thigh, aiming to stack your knees. If possible, wrap your right foot around your left ankle or calf. If this is too challenging, simply keep your right foot on the floor next to your left foot.
• Hold and breathe: Hold Seated Eagle Pose for 5-10 breaths, focusing on maintaining proper alignment, engaging your core muscles, and breathing deeply and evenly. Visualize yourself as a strong, stable, and focused eagle.
• Release and switch sides: As you inhale, gently unwind your arms and legs, returning to the starting position. Take a few breaths to relax and observe the effects of the pose on your body and mind. Then repeat the pose, this time crossing your left arm over your right and your left thigh over your right.

You can perform Seated Eagle Pose with only the arm wrap or leg wrap if the full pose is too challenging. Incorporate this pose into your daily routine or chair yoga practice to reap the benefits of improved balance, focus, and flexibility.

Chair Pigeon Pose (Eka Pada Rajakapotasana)

Chair Pigeon Pose (Eka Pada Rajakapotasana):

—— A Step-by-Step Guide

Chair Pigeon Pose, also known as Eka Pada Rajakapotasana, is a seated adaptation of the traditional Pigeon Pose. This variation makes the pose more accessible for those with limited mobility, difficulty standing, or balancing issues. It provides a gentle stretch for the hips, thighs, and lower back, promoting flexibility and relaxation. Follow these detailed steps to perform Chair Pigeon Pose correctly:

• Find a comfortable and stable chair: Choose a chair without wheels or armrests, ensuring it is stable and sturdy. Place it on a non-slip surface or a yoga mat to prevent sliding. Sit on the edge of the chair with your feet firmly planted on the floor, knees bent at a 90-degree angle, and legs hip-width apart.
• Establish proper alignment: Sit tall with your spine straight, shoulders relaxed, and crown of your head reaching towards the ceiling. Align your ears over your shoulders, shoulders over hips, and hips over knees. Make sure your feet are parallel and directly under your knees.
• Engage your core: Gently engage your abdominal muscles, drawing your belly button slightly towards your spine. This activation will help support your lower back and maintain proper posture throughout the pose.
• Begin the leg placement: Slowly lift your right ankle and place it on your left thigh, just above the knee. Keep your right foot flexed to protect your knee joint. Your right knee should be pointing out to the side, creating a figure-four shape with your legs.
• Find your edge: Depending on your hip flexibility, your right knee may be higher or lower. Ensure that you feel a gentle stretch in your right hip, but not any pain or discomfort. If the stretch is too intense, you can place a folded blanket or yoga block under your right knee for support.
• Deepen the stretch (optional): If you would like to deepen the stretch, gently hinge forward at your hips while maintaining a straight spine. Place your hands on your right shin or ankle for support, and keep your chest open and shoulders relaxed.
• Hold and breathe: Hold Chair Pigeon Pose for 5-10 breaths, focusing on maintaining proper alignment, engaging your core muscles, and breathing deeply and evenly. Visualize your breath flowing into your hips, releasing tension and tightness with each exhale.
• Release and switch sides: As you inhale, slowly lift your right ankle off your left thigh and place your foot back on the floor. Take a few breaths to relax and observe the effects of the pose on your body and mind. Then repeat the pose with your left ankle on your right thigh.

Incorporate Chair Pigeon Pose into your daily routine or chair yoga practice to reap the benefits of increased hip flexibility, relaxation, and stress relief.