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Chair Yoga: Seated Poses for Individuals with Limited Mobility


Chair yoga is a gentle form of yoga that is practiced while seated in a chair or using a chair for support. It's a great option for individuals with limited mobility, those recovering from injury, or those who spend a lot of time sitting.

Chair yoga typically involves gentle stretches and movements that can help to improve flexibility, balance, and circulation. It's also a great option for individuals who may have difficulty getting up and down from the floor.

Here are some examples of chair yoga poses:

  1. Seated Cat-Cow: Sitting in a chair with feet flat on the floor, inhale and arch the spine, lifting the chest and looking up. Exhale and round the spine, dropping the chin to the chest.

  2. Seated Twist: Sitting tall in a chair, place the left hand on the right knee and twist the torso to the right. Hold for a few breaths and then repeat on the other side.

  3. Seated Forward Fold: Sitting tall in a chair, inhale and raise the arms overhead. Exhale and fold forward, reaching for the floor or the legs of the chair.

  4. Seated Pigeon: Sitting tall in a chair, cross the left ankle over the right knee and gently press the left knee away from the body. Hold for a few breaths and then repeat on the other side.

  5. Seated Mountain: Sitting tall in a chair, ground the feet into the floor and lengthen the spine. Imagine the crown of the head reaching towards the ceiling.

Chair yoga can be a great way to improve mobility, flexibility, and overall well-being, and is accessible to people of all ages and abilities. It's important to listen to your body and only do what feels comfortable and safe. As with any new exercise program, it's always a good idea to check with a healthcare provider before beginning.