Chair Yoga: An Underrated Way to Build Strength, Mobility & Calm Anywhere
I taught my very first Chair Yoga class… and I have to say, it surprised me — in the best way.
There’s something special about seeing people realize just how good it can feel to move, even if it’s from a chair. The energy in the room was relaxed but focused. People were smiling, breathing deeper, and moving with more confidence by the end of class than when they walked in. And it made me realize: chair yoga is way too underrated.
If you're new to yoga or haven’t practiced in a while, chair yoga is an easy way back in. But even if you're someone who lifts, runs, or trains regularly, chair yoga offers benefits you probably didn’t know you needed.
Let’s talk about what it is, what the research says, who it’s for (hint: everyone), and how you can get started — no mat required.
What is Chair Yoga?
Chair yoga is exactly what it sounds like: a yoga practice done while seated or using a chair for support.
It’s designed to be more accessible — no need to get down on the floor, and no flexibility prerequisites. You can use it for:
Improving posture and mobility
Supporting balance and stability
Gentle strength work
Mindful breathing and stress reduction
Recovering from injury or joint pain
Breaking up long periods of sitting at work
What makes it unique is its flexibility (no pun intended). You can do it in a studio, at home, in an office, or even while travelling. All you need is a sturdy chair.
Chair yoga has its roots in traditional yoga, which originated in India over 5,000 years ago as a holistic practice to unite the mind, body, and breath. While the modern versions we see today have evolved a lot (especially in the West), the core intention of yoga, mindful movement and presence, still holds strong.
Chair yoga as a formal practice began gaining traction in the 1980s and 1990s, thanks in part to teachers like Lakshmi Voelker, who created the Lakshmi Voelker Chair Yoga method to make yoga more accessible to older adults and those with limited mobility. Since then, it’s grown in popularity in community centers, offices, rehab settings, and yoga studios around the world, especially as more people recognize the need for inclusive movement options.
It’s yoga that meets you where you are — and that’s what makes it so powerful.
What the Research Says
Chair yoga has been studied across a wide range of populations — from older adults and those with chronic pain, to people dealing with anxiety or recovering from surgery. And the research consistently shows that it works.
👉 Pain relief & mobility
A 2020 study published in The Journal of Geriatric Physical Therapy followed participants with osteoarthritis — a condition that causes joint pain and stiffness — who practiced chair yoga twice a week for eight weeks. The results? They reported less pain interfering with their daily lives and showed measurable improvements in walking speed and physical function. For those who struggle with traditional exercise due to joint pain, chair yoga offers a low-impact yet therapeutic option.
👉 Improved balance and daily movement
A 2017 study in Complementary Therapies in Medicine looked at chair yoga’s effect on balance and confidence. Over the course of the program, participants improved their gait (how they walk), balance, and ability to perform daily activities. They also reported feeling more confident in their movement — which is a key factor in preventing falls, especially in older adults.
👉 Mental health benefits
Chair yoga isn’t just about the body — it’s also incredibly supportive for your mental and emotional well-being. A 2014 pilot study published in the Journal of Holistic Nursing found that older adults who participated in chair yoga experienced reduced anxiety and depression, improved emotional well-being, and better sleep. The combination of slow movement, breathwork, and mindfulness creates a calming effect on the nervous system — helping people feel more present, less anxious, and more in control of their stress.
👉 Bonus: Cognitive benefits
Emerging research also suggests that regular movement practices like yoga can support brain function, memory, and focus — especially in aging adults. While more studies are needed on chair yoga specifically, it’s likely that similar benefits apply due to its consistent mind-body engagement.
So yes — it’s gentle. But it’s also effective. In just a few sessions per week, you can build strength, improve mobility, regulate your nervous system, and feel more connected to your body — without needing to leave your chair.
Who Is Chair Yoga For?
Chair yoga is often marketed toward older adults or those recovering from injury — and while that’s a huge part of its value, it’s not the whole picture.
Chair yoga is for anyone who wants to move more mindfully, gently, and consistently. That includes:
Beginners – If you're new to movement or yoga and feel overwhelmed by traditional classes, chair yoga offers a supportive place to start. You’ll build foundational strength and flexibility without pressure to “keep up.”
Desk workers – Sitting at a desk all day tightens up the hips, shoulders, and low back. A short chair yoga flow can act as a movement snack — breaking up your day and helping you feel more energized and less achy.
People with injuries or joint pain – Because it's low-impact and easy to modify, chair yoga allows people to move safely while healing or managing chronic pain.
Busy individuals – If you're short on time, chair yoga makes movement accessible — even for five minutes between meetings or errands.
Active people who need recovery – If you lift, run, or train regularly, chair yoga can help counteract muscle tightness and enhance mobility and recovery — especially on rest days.
It’s a form of movement that doesn’t demand perfection. Instead, it meets you where you are — and invites you to build strength, mobility, and mindfulness in a way that feels doable.
It Can Be Challenging Too
One of the biggest misconceptions about chair yoga is that it’s “too easy” to be useful — but that couldn’t be further from the truth.
You can absolutely increase the challenge and intensity while staying seated or using the chair for support. Some examples include:
Longer holds – Holding poses for longer durations builds isometric strength. Think of a chair-supported Warrior II where your legs are still working hard, but you have the added benefit of support and alignment.
Standing balance work – Using the chair as a stabilizer, you can explore standing poses like Tree, Chair Pose, or even single-leg hinges. This adds an element of core engagement and balance training.
Mini flows – Linking movements with breath (even while seated) can gently elevate your heart rate, improve circulation, and create a moving meditation.
Props like resistance bands or weights – Add light resistance to increase muscular effort and build strength — especially for the upper body and core.
So while it’s often labeled as a gentle or restorative option, chair yoga can absolutely be scaled up depending on your needs, goals, and energy level.
Whether you’re easing back into movement or looking for a recovery-focused practice that still challenges your body, chair yoga offers a unique blend of accessibility, effectiveness, and versatility.
5 Chair Yoga Moves You Can Try Right Now
If you’re curious about chair yoga but don’t know where to start, here are five of my go-to moves. These are the same ones we used in my class this week — and they felt amazing for everyone, regardless of fitness level or experience.
All you need is a sturdy, non-rolling chair. Bonus points if you take a few slow breaths with each movement and really listen to how your body feels.
1. Seated Cat-Cow
This classic spinal warm-up is done seated with your hands on your thighs or knees.
On the inhale, arch your back, lift your chest, and look slightly up (Cow).
On the exhale, round your spine, tuck your chin, and draw your belly in (Cat).
Repeat for 5–8 rounds, moving slowly with your breath.
💡 Why it’s great: It mobilizes the entire spine, encourages deeper breathing, and helps release tension from the neck, shoulders, and lower back — especially if you’ve been sitting all day.
2. Chair Twist
Sit tall, plant your feet firmly, and gently twist your torso to one side, bringing one hand to the opposite thigh and the other behind you on the chair.
Hold for 3–5 breaths, then switch sides.
💡 Why it’s great: Twists help improve spinal rotation, support digestion, and encourage mindful posture. This is a gentle way to wake up your core and mid-back.
3. Figure 4 Stretch (Chair Pigeon)
While seated, cross one ankle over the opposite thigh, creating a number “4” shape with your legs.
Sit tall and gently lean forward until you feel a stretch in your outer hip and glute.
Hold for 5–8 breaths, then switch sides.
💡 Why it’s great: This stretch targets the hips, glutes, and lower back — all areas that get tight from prolonged sitting or intense lower body training.
4. Seated Side Bend with Arms Overhead
Sit tall, reach both arms up, then lean gently to one side, keeping both hips grounded. Hold, then switch sides.
You can also rest your bottom hand on the side of the chair for support.
💡 Why it’s great: This stretch opens the side body (obliques, lats, and intercostals), improves spinal mobility, and helps with posture and breathing capacity.
5. Chair-Assisted Warrior II
Stand beside or behind your chair, using it for balance. Step your feet wide, turn your front toes out, and bend the front knee into Warrior II.
Keep your arms extended if possible, or rest one hand on the chair.
Hold for 3–5 breaths, then switch sides.
💡 Why it’s great: Warrior II strengthens the legs, improves hip mobility, and enhances balance and focus — and the chair makes it feel grounded and safe.
Even just one or two of these poses can help you feel more open, grounded, and connected. If you’ve got a chair and five minutes, you can do a mini-practice right now. No mat. No props. No fancy leggings required.
Whether you're brand new to movement or looking for something you can consistently stick with, chair yoga is a powerful entry point. It’s gentle but effective. Simple but purposeful. And flexible enough to adapt to your schedule, space, and energy.
So don’t underestimate the power of small, intentional movement — especially when life feels overwhelming. You don’t need to go hard to make progress. Sometimes, the smartest way to move forward… is to sit down and start there.
Hope that helps,
Happy Exercising!
Robyn
References
Park, J., McCaffrey, R., Newman, D., & Hagen, D. (2014). The effect of chair yoga on physical function and psychological wellbeing in older adults with osteoarthritis. Journal of Geriatric Physical Therapy, 37(3), 127–132. https://doi.org/10.1519/JPT.0b013e3182abe784
Galantino, M. L., Green, L. A., Marsico, K., et al. (2017). Longitudinal impact of therapeutic yoga on physical and psychosocial outcomes in persons with chronic illness: A pilot study. Complementary Therapies in Medicine, 31, 147–152. https://doi.org/10.1016/j.ctim.2017.03.002
McCaffrey, R., Ruknui, P., Hatthakit, U., & Kasetsomboon, P. (2005). The effects of yoga on hypertensive persons in Thailand. Holistic Nursing Practice, 19(4), 173–180. https://doi.org/10.1097/00004650-200507000-00005
Voelker, L. (2007). Lakshmi Voelker Chair Yoga™: A Teacher’s Guide. [Self-published resource on the development of Chair Yoga as a modality.]
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485