The Benefits of Chair Yoga

Many people think of Chair Yoga as being only for the elederly or for those with mobility issues, but the truth is that anyone can benefit from Chair Yoga.  

It’s true that Chair Yoga can extend the many benefits of Yoga to those who may not be able to participate in a traditional class or who may not feel comfortable in a traditional class.  Those with mobility concerns, injuries or conditions such as vertigo are well-suited to a Chair class, but really, Chair Yoga is for everyone.  Chair Yoga can be practiced while sitting at a desk or dining room table, or even in a waiting room or airport depature lounge if you’re not shy.  It can also be a fun way to change up your Yoga practice and try something new.  

It’s best to have an armless chair that is stable, wheels are not recommended (unless they can be locked).  The chair can be placed on a yoga mat and/or against a wall for added stability.

Start by sitting tall with your feet firmly planted on the floor.  If your feet are not flat on the floor, use blocks to bring the floor closer.  Place your hands on your head and gently press your head up into your hands to lengthen your spine.  Keep your spine long, release your hands, roll your shoulders back and relax your hands to your legs.  Close your eyes, maintain your tall posture and focus on your breathing.  

Sitting in a chair can make it easier for many people to maintain the natural curves of the spine, which is more comfortable, is more supportive for the spine and internal organs and allows the breath and energy to flow more freely.  It’s very important that we sit tall for pranayama and meditation, so a chair is great for these practices. Try dirga breath or 3 part yogic breathing – one hand on the belly one on the chest, inahle into the lower lungs so the belly expands under the bottom hand, keep breathing in as the ribs expand, keep breathing in as you feel the chest lift under the upper hand, exhale slowly and feel the belly draw in, ribs come in and chest lower.  This very effective technique can calm the nervous system, quiet the mind and bring in more oxygen and prana.

Joint movements are really important and can easily be adapted to a chair.  Things like ankle circles, wrist circles, shoulder circles, torso circles, seated cat/cow with hands on knees and neck movements are fantastic. I love to work with finger mobiltiy in my classes as well, and all of us can benefit from keeping the joints of our hands healthy and lubricated.  These simple movements can also be done at a desk or while traveling to keep your joints from stiffening up.  

In a Yoga practice, we aim to move the spine in all directions – lengthening and grounding, twisting, lateral movements, backbends and forward bends.  A chair is great for these practices as it provides stabilty for the lower body so we can really focus on the movements of the spine. Spinal flexibilty is hugely important, someone can be an old 28 or a young 88 depending on the mobility of their spine.  Twists and other spinal movements are also fantastic for the digestive system.  There are many varieties of spinal movements that can be done in a chair, be creative.  Keep your spine flexible by doing some simple twists, backbends, forward bends and side bends during your workday, during commercials while watching your favourite program (be sure to use a proper chair) or while traveling.

Strengthening poses are also important, and there are so many fun ways to incorporate these into a Chair Yoga practice.  Core strengthening poses can be simple, such as slowly lifting one foot at a time with the breath, to more advance poses such as lifting both feet into a seated boat pose.  Some poses are even more difficult in a chair than they are on the mat.  Sit-to-stand is a great way to strengthen the legs and can be done anywhere (ensure your chair is stable).  Bring hands to heart or take arms in front, inhale, exhale press the feet down and stand up, inhale sit down, exhale stand up.  Do this several times, using hands on the chair seat to help if necessary.  Those who are unable to stand up can simply press the feet down and engage the muscles as if standing up.

Some of my favourite Chair Yoga stretches for the lower body are seated pigeon (one ankle above the opposite knee, or crossing ankles if unable to bring the foot up), seated goddess pose (legs as wiide as possible, toes out, maybe folding forward or adding twists or sidebends) and seated happy baby (feet wider than hips, toes forward, come forward between legs).  

Standing poses are great with a chair, too. A chair can allow for some nice deep stretches and can give those with mobilty or stabiltiy concerns the confidence to do standing poses. It’s so important to work on balance, and let’s be honest, we all struggle with balance at times.  Having a chair handy can be helpful.  A great movement for feet and ankles that is best done with a chair (or wall) is to stand behind the chair with fingertips on the chair back, inhale up on toes, exhale roll back to your heels and push your seat back, repeat several times.  A nice stretch with a chair is to stand behind a chair with hands on the chair back, step your feet back until your back is in a tabletop position when you come forward and feel the nice stretch in the shoulders, back and legs (don’t allow back to sag).  Forward folds (feet hip distance or wide apart) with hand or elbows on the seat of the chair can be really nice as well.  Try doing a few standing Chair Yoga poses while waiting for a pot to boil or for the oven to preheat.

In January, I wrote about the importance of savasana, and that applies to Chair Yoga too!  Savasana can be done in any comfortable position, such as sitting upright with arms relaxed and eyes closed, folding over a bolster, bringing elbows to legs and head into hands, straddling the chair with arms on the chair back and head on arms or even on your back with legs on the chair.  It can be nice to wrap a blanket around your shoulders for warmth.

Chair Yoga can provide all the same benefits as a mat Yoga class, including stress relief, quieting the mind, lengthening and strengthening the muscles, balancing the nervous system and energy system, improved sleep, better focus and tuning up the physiological systems of the body.  These are just a few of the many ways a chair can be incorporated into a Yoga class or how you can incorporate a few Chair Yoga poses into your day.  

I teach chair-friendly Hatha Yoga classes and offer private Chair Yoga classes as well. Chairs are always available in my classes for those who want them.  Interested in starting a Chair Yoga class in your community, condo building or home? Let’s talk! Contact me.