Chair yoga adapts yoga poses so they can be done seated or using a chair for support — giving you the flexibility, balance, breathing and stress relief of yoga without getting down on the floor. It's perfect if you're stiff, have joint pain, or feel unsteady, and it can be practiced by almost anyone, at any age.
You don't need to fold into a pretzel — or even get on the floor — to get the benefits of yoga. Chair yoga makes it accessible to nearly everyone.
Accessibility — no floor, no strength prerequisite.
Beginner poses to try
Seated mountain — sit tall, breathe, set your posture.
Seated cat-cow — round and arch the back gently.
Seated twist — rotate slowly, hand on the chair.
Seated forward fold — hinge forward, let the head hang.
Overhead side stretch — lengthen one side, then the other.
How to practice
Start with 10 to 15 minutes, a few times a week. Move with your breath, never force a stretch, and stay in a range that feels comfortable. The goal is ease, not the "perfect" pose.
If you have osteoporosis, avoid deep forward folds and strong twists without guidance, and ask a professional for safe variations.
ZI
Written by the The Zero-Impact Method team, specialists in low-impact training for ages 40 to 90. This is general guidance and does not replace medical advice.
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Health disclaimer. This article is for information only and is not a substitute for medical advice, diagnosis or treatment. Consult your physician before starting any physical activity, especially if you are over 65 or have a condition (heart disease, arthritis, osteoporosis…). Stop and seek care in case of pain, dizziness or abnormal shortness of breath.