Top 7 Chair Yoga Poses

Yoga is a science of well- being, a science of youthfulness, a science of integrating the body, mind, and soul. It is the perfect workout to get healed both internally and externally. But in today’s hustle and bustle, we usually forget to take our own care. There are many yoga poses which you can easily do to rejuvenate, but if you can’t then chair yoga poses or seated yoga poses are there to help.

Chair yoga or seated chair yoga is a practice of modified yoga poses. The style is ideal for those who spend hours hunched on their desk, senior citizens, obese people, and people with neurological issues.

Here are top seven chair yoga poses for you:

Marjaryasana Bitilasana (Chair Cat-Cow Stretch Pose)

Sit on the chair with straight back and hands on your knees or thighs. Breathe in and arch the spine and roll the shoulders towards the back and down. This is a cow position. Now breathe out and round the spine, drop your chin on your chest, and let your head and shoulders bend forward. This is cat position. Continue doing the cat-cow stretch for 5-10 breaths.

Benefits- It improves balance and posture, stretches and strengthens the neck, spine, back, hip and abdomen. Relieves stress, balances emotions, and stimulates belly organs.

Urdhva Hastasana (Chair Raised Hands Pose)

Sit straight on the chair and as you breathe in, raise your hands towards the ceiling. As your arms reach up, move away your shoulders from the ears and then move the shoulder blades or scapula down your back. You can also stretch your hands towards the back, do the process for 10-15 breathes or more.

Benefits- Stretches shoulder, armpits, and belly, improves digestion, enhances body posture, relieves stress and anxiety, improves blood circulation and eases sciatica.

Uttanasana (Chair or Seated Forward Bend)

Sit straight and on an exhalation, bend your torso over your legs. Put your hands on the floor and on an inhalation, raise your hands back upwards. Repeat the movement for 10-15 seconds. You can also do Utthita Parsvakonasana or chair extended side angle after Uttanasana.

Benefits- It relieves tension in the neck, back, and spine, eases symptoms of menopause, asthma, and insomnia, improves digestion, calms the mind, strengthens knees and thighs, and stretches calves, hips, and hamstrings.

Ardha Matsyendrasana (Chair Spinal Twist Pose)

One of the best chair yoga poses, Chair Spinal Twist pose is very easy to perform. Sit on the side of the chair. Now twist your torso or upper body towards left and lengthen the spine while breathing on and twist on exhalation. Then repeat the same onto the right side. Do this movement on each side for 5 breaths.

Benefits- The pose increases flexibility, releases toxins from the body, cleanses internal organ, strengthens and tones obliques and abs, relieves symptoms of sciatica, menstrual discomfort, backache and fatigue, and improves digestion.

Eka Pada Rajakapotasana (Seated Pigeon Pose)

Sit on the chair with a straight back. Now bring your left ankle to rest on your right thigh. Try to keep your knees in line. Hold this pose for five breaths or more. You can also bend slightly forward to stretch your upper half. Now repeat the pose with the right leg.

Benefits- This seated yoga pose has a lot of benefits. It opens hip joints, stretches thighs, cures urinary disorder, increases hip flexibility, improves postures, releases stress and anxiety, alleviates sciatica pain and lower-back stiffness.

Garudasana (Seated Eagle Pose)

Sit straight in a chair and cross your left thigh over your right. Now wrap your left foot around the right calf. Then cross your right arm over the left arm over the elbow. Touch your palm and hold the pose for 5-10 seconds or more. Then repeat the same on the other side.

Benefits- It strengthens the calves, improves balance, alleviates sciatica, stretches the thighs, hips, upper back and shoulders, and increases the flexibility of legs and hips.

Virabhadrasana (Seated Warrior Pose)

Sit straight on the chair and place your feet flat on the ground. Now extend your arms outward and your palms should be facing down. Your arms should be straight and at shoulder height. Then slowly turn the arms and torso to the right. Hold the breath before rotating to the left. Do this movement for about 30-60 seconds.

Benefits- It releases stress, improves body balance and posture, strengthens and tones the legs, lower back, and arms, and increases stamina.

These are some of the best chair yoga poses; you can also try neck roll, finger stretches, seated chest lift, eye exercises, chair Savasana, and meditation while being seated.

Top 7 Chair Yoga Poses