While chair yoga is often associated with older adults, its benefits extend far beyond age. Chair yoga can be practiced by anyone seeking to integrate mindful movement into their lives, especially those who spend long hours seated at desks or are recovering from injury. It is a practice of balance and strength, providing support without compromising the depth of each pose.

For younger people, chair yoga offers a way to release tension, especially for those who find themselves hunched over screens or sitting for extended periods. It provides a break from sedentary habits, encouraging movement in a way that feels both gentle and rejuvenating.

How to Practice Chair Yoga

Chair yoga is simple and accessible. All you need is a sturdy chair, a willingness to slow down, and an openness to the practice. Here is a gentle sequence to help you connect with your body and breath:

1. Seated Mountain Pose (Tadasana): Sit tall in the chair, with your feet firmly planted on the ground, knees bent at 90 degrees. Lengthen through your spine, lifting your chest and drawing your shoulders away from your ears. Rest your hands on your thighs, and take a few deep breaths, feeling grounded and centred.

2. Seated Cat-Cow Stretch (Marjaryasana-Bitilasana): Place your hands on your knees. As you inhale, arch your back slightly, lifting your chest and opening through your heart (Cow Pose). As you exhale, round your back, tucking your chin to your chest (Cat Pose). Move slowly between these two postures, syncing your breath with each movement.

3. Seated Forward Fold (Uttanasana): From seated Mountain Pose, inhale deeply, and as you exhale, slowly fold forward from the hips, allowing your torso to rest over your thighs. Let your arms hang naturally, or place them on your knees for support. Feel the gentle stretch along your spine, releasing any tension.

4. Seated Twist (Ardha Matsyendrasana): Place your right hand on the back of the chair, and your left hand on your right knee. Inhale deeply, lengthen your spine, and as you exhale, gently twist to the right. Hold for a few breaths, then switch sides. This twist helps to release tension in the spine and improve digestion.

5. Seated Warrior Pose (Virabhadrasana I): Shift to the edge of the chair. Step your right foot back, keeping your left foot flat on the floor. Inhale as you raise your arms overhead, opening through your chest. This modified Warrior Pose strengthens your legs and core while inviting a sense of grounded energy. Hold for a few breaths, then switch sides.

6. Seated Savasana (Corpse Pose): Return to Seated Mountain Pose. Close your eyes and rest your hands on your thighs or in your lap. Allow your breath to slow down, softening your body with each exhale. Let go of any tension, and simply be still for a few moments, soaking in the calm energy you've cultivated.

Benefits of Chair Yoga

Chair yoga offers numerous benefits, bringing balance to both body and mind:

1. Increased Flexibility: Even while seated, chair yoga gently stretches the muscles, improving flexibility over time. It allows the body to release tension, especially in the back, shoulders, and neck.

2. Improved Strength and Stability: The support of the chair helps build core strength and balance, making it easier to perform standing poses with confidence. Over time, this can enhance overall stability and coordination.

3. Reduced Stress: The slow, mindful movements of chair yoga, combined with deep breathing, help calm the nervous system, reducing stress and anxiety. It invites a sense of inner stillness and peace.

4. Enhanced Posture: For those who spend long hours seated, chair yoga is an opportunity to realign the spine and counteract poor posture. It strengthens the muscles that support healthy posture, reducing strain on the back and neck.

5. Accessible to All: Whether you're recovering from an injury, managing a chronic condition, or simply looking for a gentle practice, chair yoga is adaptable to all levels. It’s an inclusive practice that reminds us yoga is for everyone.

A Gentle Reminder

Chair yoga reminds us that yoga is not about complicated poses or reaching for perfection—it’s about meeting yourself where you are. It invites us to slow down, listen to our bodies, and move with intention. The chair is merely a tool, a support that allows you to explore the depth of yoga in a way that feels safe and accessible.

In chair yoga, we learn that the practice of yoga is not confined to the mat; it can be found in every moment, in every breath. Whether you’re seated at your desk, in a café, or at home, you can return to your body, your breath, and the present moment. This is the true gift of yoga—finding peace and connection, wherever you are.

Let chair yoga be a doorway into mindful movement, a practice that honours the body in all its forms. Embrace the support beneath you, feel the flow of energy within, and know that yoga is a journey of inner stillness and strength, one breath at a time.