5 Easy Chair Yoga Exercises for Beginners

Practicing yoga on a regular basis is chock-full of benefits for both the mind and body. It’s both an exercise and an art form that brings together muscle activation and mindfulness, where you become self-aware of your breathing and internal energy.

Benefits of Chair Yoga

• Improved flexibility
• Enhanced relaxation
• Increased strength
• Stress reduction
• Better posture

5 Easy Chair Yoga Exercises for Beginners

According to research, yoga promotes relaxation, which is key in decreasing your heart rate, cortisol levels, and blood pressure. It also helps relieve depression, boost flexibility, and enhance both your physical and emotional wellness.

As if yoga couldn’t get any more appealing, Ronny Garcia, CPT, Blink Fitness, put together the most seamless chair yoga exercises to work into your daily routine. “One of the benefits of chair yoga [specifically] is accessibility including beginners and individuals with limited mobility,” Garcia tells us. “The chair can provide stability and support, as well as a variation to traditional yoga poses. Use of the chair also makes individuals more mindful of their posture, which can lead to an improvement in posture.”

Your goal should be to shoot for holding each of the below stresses for as long as you’re comfortably able to. Garcia provides his suggested times below. Aim to complete two to three rounds of each exercise for each side of your body.

If you’re ready to get started, let’s dive into Garcia’s chair yoga exercises. Keep reading to learn more, and when you’re done, don’t miss out on The Only 5 Yoga Exercises You Need To Shrink Your Belly.

Getting Started: Setting Up Your Space

Before you begin your chair yoga practice, it’s essential to create a comfortable and safe environment. Here’s how to set up your space:

1. Choose the Right Chair: Select a stable, sturdy chair with no arms and a straight back. This will provide you with the support you need for your yoga practice.
2. Clear Your Space: Ensure that there is enough room around your chair to move your arms and legs comfortably without any obstructions.
3. Wear Comfortable Clothing: Opt for loose, breathable clothing that allows for unrestricted movement.

Now that you’re ready let’s start with the five easy chair yoga exercises.

Exercise 1: Seated Mountain Pose (Tadasana)

Begin by sitting comfortably on your chair with your feet flat on the ground and your spine straight.

Instructions:

1. Place your hands on your thighs.
2. Close your eyes and take deep, mindful breaths.
3. Inhale as you lengthen your spine, and exhale as you relax your shoulders.
4. Hold this pose for 1-2 minutes, focusing on your breath and grounding yourself.

Exercise 2: Seated Forward Fold (Paschimottanasana)

This pose helps stretch your hamstrings and lower back while promoting relaxation.

Instructions:

1. Sit at the edge of your chair with your feet hip-width apart.
2. Inhale and lift your arms overhead.
3. Exhale as you bend forward at your hips, reaching toward your feet or the floor.
4. Hold for 30 seconds to 1 minute while breathing deeply.
5. Slowly return to an upright position.

Exercise 3: Seated Cat-Cow Stretch

The seated cat-cow stretch helps improve spinal flexibility and relieves tension in the back.

Instructions:

1. Sit comfortably with your hands on your knees.
2. Inhale, arch your back, and look up (cow pose).
3. Exhale, round your spine, and tuck your chin to your chest (cat pose).
4. Continue to flow between these two poses for 1-2 minutes, syncing your breath with the movements.

Exercise 4: Seated Twist (Ardha Matsyendrasana)

This exercise helps increase spinal mobility and aids digestion.

Instructions:

1. Sit sideways on your chair with your feet flat on the floor.
2. Inhale and lengthen your spine.
3. Exhale and twist to the right, placing your left hand on the outside of your right thigh and your right hand on the back of the chair.
4. Hold the twist for 30 seconds, then switch to the other side.

Exercise 5: Seated Ankle-to-Knee Pose (Agnistambhasana)

This pose stretches the hips and helps alleviate tension in the lower body.

Instructions:

1. Sit on the edge of your chair with your feet flat on the floor.
2. Place your right ankle on top of your left knee.
3. Gently press down on your right knee to deepen the stretch.
4. Hold for 30 seconds to 1 minute, then switch to the other side.

Conclusion

Chair yoga offers a convenient and accessible way for beginners to reap the benefits of yoga without the need for a yoga mat or extensive physical effort. By incorporating these five easy chair yoga exercises into your daily routine, you can enhance your flexibility, reduce stress, and promote overall well-being.

Now, you’re equipped with the knowledge to start your chair yoga practice and enjoy its numerous advantages.