Chair yoga
Chair yoga poses, sorted by where the chair is
Forty four chair supported movements from the clinically authored Vinys library, grouped by whether you sit in the chair, hold it, or rest your legs on it.
Why the grouping is the useful part
Most chair yoga lists are a pile of pose names. The question that actually decides whether a movement is available to you is simpler than the name: where is the chair, and what is it doing? Sitting in it, holding it while you stand, or lying down with your legs on it are three different amounts of demand, and the pose name tells you none of that.
So the list below is sorted that way. Every entry links to its own page with the dose, the adjustments the library authors wrote for it, and an easier option where one exists.
A note on Chair Pose, which is not chair yoga
Worth clearing up, because it catches people: the yoga posture called Chair Pose, or Utkatasana, is a standing squat and does not involve a chair at all. The only member of that family that genuinely uses one is the sit to stand version, which is in the seated group below. The rest are standing work and are deliberately not on this page.
What the research recommends
The WHO's 2020 guidance asks older adults for multicomponent activity emphasising functional balance and strength on three or more days a week. That is the reason this page separates the seated movements from the standing ones rather than mixing them: the standing group is where the balance half comes from, and a list that blurs the two makes it look as though a fully seated practice covers everything.
For chair yoga itself, a randomised controlled trial in older adults with lower extremity osteoarthritis who could not take part in standing exercise found an eight week chair yoga programme was associated with less pain, less pain interference and less fatigue, and with improved gait speed, with only pain interference still improved three months later.
Sources
- 1WHO 2020 guidelines on physical activity and sedentary behaviour
Older adults should do varied multicomponent activity emphasising functional balance and strength training at moderate or greater intensity on three or more days a week, to enhance functional capacity and prevent falls.
- 2Park et al., a pilot randomised controlled trial of chair yoga on pain and physical function in community-dwelling older adults with lower extremity osteoarthritis (Journal of the American Geriatrics Society, 2017)
An 8-week chair yoga programme was associated with reduction in pain, pain interference and fatigue, and improvement in gait speed, with only the effect on pain interference sustained 3 months after the programme ended.
A short sequence to try
- 1
Cat cow, seated · 60 to 90 seconds
If you only ever do one of these, this is the one. Spinal mobility in both directions, fully supported.
- 2
Seated twist · 30 to 90 seconds each side
Rotation is the direction a day of sitting takes first, and this asks almost nothing of the spine to get it back.
- 3
Supported forward fold · 30 to 60 seconds
A seated lean over the thighs that reaches the back of the legs with virtually no pressure through the discs.
- 4
Tree pose, holding the chair · 30 to 60 seconds each side
The standing entry point. Single leg balance with a reliable handhold.
- 5
Legs up on the chair · 5 minutes or longer
The floor option, and one of the most restful positions in the library for a tired lower back.
Five to start with, one from each way of using the chair. The full list follows, and every movement links to its own page.
Every chair supported movement in the library
Done sitting in the chair
Nothing here asks you to get down to the floor or to stand up. This is the whole practice for anyone whose knees, hips or confidence make floor work a bad trade.
Restorative · 300 to 360 seconds
Full Body Warm-Up: Chair
The most accessible full body warm-up: complete chair support lets you gently wake up every joint in your body with total comfort, suitable for all conditions.
Transitional · 180 to 300 seconds
Full Body Warm-Up: Seated
A complete, accessible warm-up that prepares your body without leaving the chair.
Restorative · 180 to 240 seconds
Upper Body Warm-Up: Chair
The most accessible upper body warm-up: chair support lets you gently mobilise your neck, shoulders, upper back, and wrists with complete comfort and safety.
Restorative · 180 to 240 seconds
Lower Body Warm-Up: Chair
The most accessible lower body warm-up: chair support lets you gently mobilise your hips, knees, and ankles with complete comfort and safety.
Spinal Mobility · 60 to 90 seconds
Cat-Cow: Seated Chair
The most accessible way to enjoy the benefits of spinal mobility: the supported seated position lets you gently mobilise your spine with virtually no load, perfect for sensitive backs.
Spinal Mobility · 60 to 120 seconds
Cat-Cow: Seated Hands-Free
A seated version of Cat-Cow that mobilises your whole spine without any hand or wrist loading: ideal when getting to the floor isn't comfortable.
Spinal Mobility · 30 to 90 seconds
Supine Twist: Seated Chair
The most accessible spinal rotation: a gentle seated twist that improves rotational mobility with virtually no load on your spine, suitable for even highly sensitive backs.
Spinal Mobility · 30 to 60 seconds
Gate Pose: Seated Chair
The most accessible lateral stretch: a seated side bend that gently opens your side body with no kneeling demand, suitable for everyone.
Spinal Mobility · 30 to 60 seconds
Triangle: Chair
The most accessible triangle: a seated lateral stretch that improves side-body flexibility with no standing demand, suitable for all back profiles.
Spinal Mobility · 45 to 90 seconds
Thoracic Extension: Over Chair
Uses a chair backrest as a gentle fulcrum to mobilise your upper back into extension, reducing the stiffness that contributes to rounded posture.
Shoulder Mobility · 30 to 60 seconds
Urdhva Hastasana: Seated
A gentle overhead reach accessible for a wide range of abilities.
Hip Mobility · 30 to 60 seconds
Supported Forward Fold: Chair
The most accessible version: a seated forward lean over your thighs stretches your posterior chain with virtually no disc pressure, excellent for sensitive lower backs.
Restorative · 60 to 300 seconds
Child's Pose: Chair
The most accessible restorative fold: simply folding forward in a chair provides gentle spinal relief and nervous system calming with virtually no demand on your body.
Restorative · 60 to 300 seconds
Child's Pose: Chair Facing Back
A fully seated rest: sit facing the back of a chair, fold forward, and rest your arms and forehead on the backrest. No floor needed; all the calming benefits of Child's Pose from a chair.
Hip Mobility · 60 to 180 seconds
Reclined Figure-4: Seated Chair
The most accessible version: simply crossing your ankle over your knee while seated opens your deep hip rotators with zero floor demand.
Hip Mobility · 60 to 180 seconds
Pigeon: Seated Chair Figure-4
The most accessible deep hip opener: simply crossing your ankle over your knee while seated requires no floor work and is gentle enough for almost everyone.
Balance · 30 to 60 seconds
Tree Pose: Seated
A seated version that introduces hip external rotation without any balance demand: an excellent starting point for developing hip mobility and awareness.
Stability / Core · 20 to 45 seconds
Navasana: Seated Core Lean Back
The most accessible core lean-back: simply leaning your trunk back slightly while seated builds abdominal engagement with minimal load on your spine.
Stability / Core · 45 to 90 seconds
Navasana: Chair Boat Pose
Strengthens your belly and core without getting on the floor and without loading your back.
Upper Limb Weight Bearing · 45 to 90 seconds
Reverse Table: Chair Supported
Strengthens and opens your shoulders and chest in an accessible way: no need to get down to the floor.
Stability / Core · 30 to 60 seconds
Chair Pose: Dynamic Sit-to-Stand
The most accessible chair pose equivalent: the dynamic sit-to-stand movement builds functional strength without sustained holds, making it gentle on sensitive backs.
Transitional · 240 to 360 seconds
Surya A: Chair Supported
The most accessible sun salutation: every position adapted to a chair, making this beautiful flowing movement practice available to everyone regardless of mobility level.
Transitional · 300 to 420 seconds
Surya B: Chair Supported
The most accessible Surya B: all positions adapted to seated chair work, bringing the benefits of this extended flowing sequence to everyone.
Restorative · 240 to 300 seconds
Seated Full-Body Release
A chair-based release sequence for lower back, hips, upper back, and neck: ideal after prolonged sitting or when getting to the floor isn't comfortable.
Restorative · 240 to 300 seconds
Seated Full-Body Reset
A chair-based reset for the lower back, hips, chest, and neck: ideal for prolonged-sitting or low-floor-access sessions.
Restorative · 300 to 1200 seconds
Savasana: Seated Chair
A seated rest for those who find lying down uncomfortable: all the calming benefits of deep relaxation in a fully supported upright position.
Restorative · 60 to 180 seconds
Savasana: Seated Chair Short
A brief seated rest for those who find lying down uncomfortable: the calming benefits of deep relaxation in a fully supported upright position, sized for shorter practices.
Standing, with a hand on the chair
The chair becomes the thing you hold rather than the thing you sit on. This is the half a fully seated practice leaves out, and it is the half the WHO recommendation is actually asking for.
Balance · 30 to 60 seconds
Tree Pose: Holding Chair
The chair provides reliable support while you develop your balance, letting you focus on building single-leg stability at your own pace.
Balance · 20 to 45 seconds
Tree Pose: Foot on Chair
Resting your opposite foot on a chair gives you single-leg balance training with extra support, building hip stability and steadiness.
Stability / Core · 30 to 60 seconds
Warrior I: Chair Supported
The most accessible Warrior I: the chair reduces load so that everyone can participate in this functional strengthening pose, regardless of current capacity.
Stability / Core · 30 to 60 seconds
Warrior II: Chair Supported
The most accessible Warrior II: chair support makes this functional strengthening pose available to everyone, including those with sensitive backs or low energy levels.
Stability / Core · 30 to 60 seconds
Warrior II: Chair Under Front Thigh
The chair under your front thigh supports your hip, reducing spinal demand and allowing longer holds for deeper strengthening of your legs and lateral hip chain.
Balance · 30 to 60 seconds
Warrior III: Chair Supported
Chair support reduces the balance challenge, allowing you to focus on developing single-leg hip and spinal alignment without fear of falling.
Hip Mobility · 30 to 60 seconds
Low Lunge: Supported Chair
The most accessible lunge: chair support creates an upright position that opens your hip flexors with minimal demand on your spine, suitable for almost everyone.
Hip Mobility · 30 to 60 seconds
Prasarita: Chair Support
A safe, accessible version of the wide forward fold: all of the stretch without going down to the floor.
Spinal Mobility · 20 to 60 seconds
Upward Dog: Chair
The most accessible backbend: standing with hands on a chair gently opens your chest and front body with no floor or wrist demands.
Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Chair Supported
The most accessible version: a chair supports your hands, removing deep flexion demands and making this stretch gentle enough for sensitive knees, ankles, and shoulders.
Stability / Core · 20 to 45 seconds
Plank: Incline Chair
An excellent stepping stone toward floor plank: the incline significantly reduces spinal load while still building meaningful core stability and motor control.
On the floor, using the chair
For the days getting down is fine. The chair takes the weight of the legs, which is what makes these restful rather than effortful.
Restorative · 300 to 1200 seconds
Savasana: Legs Up Chair
Legs elevated on a chair provides maximum spinal decompression, taking all load off your lower back and hip flexors: one of the most therapeutic resting positions available.
Restorative · 300 to 900 seconds
Viparita Karani: Legs Up Chair
Legs resting on a chair at ninety degrees provides maximum lower back decompression without needing a wall: excellent for soothing tired, compressed spines.
Stability / Core · 60 to 180 seconds
Bridge: Legs on Chair
A deeply supported bridge with your legs resting on a chair: gentle extension for your lower back with almost no effort or load.
Hip Mobility · 90 to 180 seconds
Supta Padangusthasana B: Chair Supported
A gentle, supported release for the inner hip that asks for no effort and no flexibility: the chair carries your leg while your back stays relaxed.
Restorative · 60 to 300 seconds
Child's Pose: Chair Support from Floor
A halfway option: kneel on the floor and rest your forearms and head on the seat of a chair. Easier on the hips and knees than the full floor pose, deeper than the fully seated one.
Stability / Core · 30 to 60 seconds
Tabletop: Hands on Chair
The most gentle way to begin training spinal stability in a hands-and-knees position: the raised surface takes much of the demand off your back so you can build confidence safely.
Common questions
How many chair yoga poses are there here?
Forty four chair supported movements: twenty seven done sitting in the chair, eleven standing with the chair to hand, and six on the floor with the chair taking the weight of the legs.
Do I need any equipment?
A stable chair with four legs and no wheels. A few movements suggest a block or a book, and every one of those has an option without it on its own page.
Which ones should I start with?
The five above cover the three ways of using a chair. If you want a full sequence rather than a list, the chair yoga for beginners page walks through a first practice.
Are these suitable if I have arthritis in my knees?
Many of them are, and which ones depends on your answers rather than on the diagnosis label. Each movement page carries the adjustments the library authors wrote for it, and the assessment removes what does not suit you before a session is built.
Use a stable chair with four legs and no wheels, and put it on a surface that does not slide. Speak to your doctor before starting if you have had a fall recently, feel dizzy when you stand, have had a fragility fracture, or have a heart or lung condition. Stop and ask someone if a movement brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg.
Also called chair yoga poses, chair yoga positions, seated yoga poses, chair yoga moves. Movements are drawn from the clinically authored Vinys library, and the guidance above is sourced to the publications listed. This page is general movement information, not medical advice, and it is not a diagnosis. How the method works.