Yoga comes in countless styles: from vinyasa to yin, and from intensive to restorative. But did you know there are also different types of yoga specifically designed for people who need gentleness, rest, and recovery? Chair yoga is a particularly valuable variation. Whether you're recovering, elderly, or simply need a breather: chair yoga proves that yoga is truly accessible to everyone. And sometimes the chair can bring more depth than you think.
Chair yoga combines the calming power of restorative yoga with accessible poses performed in a chair. Ideal if you're experiencing physical aches and pains, have low energy, or are just coming off a busy day at work. It's also perfect if you simply need a moment of self-care, without the complicated acrobatics.
What exactly is chair yoga?
Chair yoga, or seated yoga, is an accessible style of yoga in which, as the name suggests, you use a chair as your head support. The postures (asanas) are usually derived from familiar yoga poses but are adapted so they can be performed comfortably and safely on or around a chair. This makes chair yoga an ideal restorative practice for those who cannot comfortably sit or stand on the floor.
So you don't need to be flexible for this (really!), and you don't need any special clothing. All you need is a sturdy chair without armrests. Some people also like to place a yoga mat in front of the chair to provide more grip during certain exercises.
Did you know that chair yoga originally became popular in American universities as a way for stressed students to relax between lectures?
Who is chair yoga for?
Actually, it's for everyone. We often see this form of yoga being popular among people with temporary or long-term mobility issues—for example, due to an injury, a chronic condition, or aging. But it's also suitable for people with stress, pregnant women, or office workers who sit for long periods and want to loosen up their back, neck, and shoulders.
- People in a rehabilitation process
- People with chronic pain or complaints
- Seniors
- Pregnant women (always consult your healthcare provider!)
- Office workers who want to take mindful breaks
- People who want to get acquainted with yoga without having to immediately 'get on the mat'
Chair yoga classes are used worldwide in nursing homes, rehabilitation clinics, and even in offices as a short work break. It's a proven, gentle alternative when more physical yoga styles aren't right for you.
How is chair yoga different from other yoga styles?
At the heart of many different types of yoga is mindful movement combined with calm breathing. While some styles focus on strength, flexibility, or dynamism (think ashtanga or hatha), chair yoga focuses primarily on softening, relaxed movement, and recovery.
Unlike more classical restorative yoga, chair yoga doesn't always require props or equipment—the chair does the work. While restorative yoga often involves lying on the floor with pillows and blankets, chair yoga always has a seat beneath you. This makes this style particularly accessible, especially if lying down is uncomfortable.
Did you know that chair yoga can help you improve your balance, strength, and breathing without even realizing it? Research shows that even small daily movements can have significant health benefits for both body and mind (source: VU University Medical Center).
Want to learn more about different yoga styles? Read our guide to yoga styles .
What exercises do you do in chair yoga?
The beauty of chair yoga is that many poses resemble "classic" yoga poses, but are slightly less intense. Think of gentle twists for your back (like a seated twist), gentle shoulder openers, hip stretches, or simple breathing exercises. Meditation and mindful breathing are often incorporated into the class.
- Cat and cow pose on the chair: stretch and relax your back
- Twist: a gentle twist to keep your spine flexible
- Shoulder rolls: release tension, ideal after a day at the computer
- Ankle and knee rolls: perfect for stiff joints
- Seated Sun Salutation: A gentle flow to start or end your day
- Conscious breathing: simple, yet sometimes so difficult – and so important!
The effect of these exercises can be surprisingly profound, despite their apparent simplicity. Thanks to the firm contact with the chair, many people feel more stable and secure – even when balance exercises are challenging.
Why choose chair yoga as a restorative exercise?
Perhaps you're experiencing physical ailments and intensive exercise isn't always feasible. Or perhaps you'd like to work on recovery from an injury, or find calm after a stressful time. Chair yoga perfectly suits this desire: it offers your body and mind a gentle, loving introduction to movement.
For some, traditional yoga feels too intimidating, due to images of super-flexible people in complicated poses. Chair yoga shows that yoga is truly accessible to everyone, even if you're struggling with limitations or pain.
The benefits shouldn't be underestimated: regular chair yoga practice can relieve muscle tension, improve flexibility (although that term sounds a bit misleading), reduce pain, and contribute to better posture and balance. But remember: yoga doesn't solve all physical or mental ailments, and we always recommend building up gradually and, if in doubt, consulting a doctor or physiotherapist.
Want to pamper yourself during your yoga break? Discover our meditation cushions for even more comfort.
Tips for starting chair yoga at home
- Make sure you have a firm, not too soft chair without armrests
- Choose clothes that allow you to move freely
- Place a yoga mat under your chair to prevent sliding
- Start with small movements; always listen to your own body
- Use an (online) video or take a trial lesson at a yoga studio
- Remember: you can always take a break or skip an exercise
Stay curious. Yoga is about experiencing, not performing. And you might discover that this type of restorative yoga gives you the space you've been looking for.
Frequently Asked Questions
Is chair yoga as effective as regular yoga?
While chair yoga may seem less intense, it offers the same benefits of relaxation, breathing, and awareness as other yoga styles. For some, it's even the best gateway to restorative yoga.
Can I do chair yoga with an injury or disability?
In many cases, yes. Chair yoga can be suitable for injuries or limited mobility, but always consult a doctor or physiotherapist if you have any doubts.
What do I need to start chair yoga?
A sturdy chair without armrests is often sufficient. For extra comfort, you can opt for a yoga mat or meditation cushion, but this is not required.