UACES Facebook Chair Yoga Poses | How to get started with chair yoga

Chair Yoga

Chair yoga is the perfect exercise for those looking to improve posture, increase flexibility, and improve balance while avoiding injury. A well-rounded exercise program includes flexibility and balance exercises and chair yoga is a great place to start.

Download our You-fit poster for chair yoga to encourage daily practice of this low-impact flexibility routine.

What precautions should I take?

The mindful nature of yoga allows you to focus on how your body feels when performing the exercise while taking deep breaths to maintain focus. You should always we aware of how the pose feels and discern between discomfort and pain. If you are gentle with your movements, you can gradually increases intensity after a few sessions.

Below are chair yoga safety tips:

  • Breathe - inhaling and exhaling with movement encourages joints to relax
  • Sit upright
  • Align the knee over your ankle
  • Keep your feet flat on the floor
  • Avoid straining
  • Avoiding jerking or bouncing

What are the basic poses in chair yoga?

woman doing warrior 2 pose while seated in a chair arms outstretched to the sides
Warrior 2 is a slightly more challenging pose than Warrior 1. Each pose is held for 3-5 breaths.
  • Mountain pose
  • Side bend
  • Knee hug
  • Cow/cat
  • Helicopter
  • Half forward fold
  • Reverse chair
  • Warrior 1  & 2
  • Hamstring stretch
  • Gluteal stretch
  • Quad stretch

Download our chair yoga routine for instructions on how to perform all the poses.


I have osteoporosis. Is chair yoga right for me?

For people who suffer from osteoporosis or osteopenia, precautions should be taken to protect the spine. These conditions weaken bone structure and increase the possibility of fractures. Two movements in particular can be harmful for those with osteoporosis: spinal flexion (forward bending) and rotation (twisting the spine). Our chair yoga routine was designed to place minimal pressure on the spine.

Some precautions for osteoporosis:

  • Avoid bending forward from the waist. Bend forward from the hips, keeping the back straight.
  • Avoid extreme spinal twists.
  • Avoid sit­ups, abdominal crunches
    and toe­touches