8 yoga poses that use a chair instead of a mat to improve balance, ease tense muscles, and more
- Chair yoga makes it possible to try yoga if you can't get on a mat or need extra support for poses.
- This type of yoga may help boost flexibility, ease tight muscles, and improve balance and motion.
Even if you don't have much familiarity with yoga, you might know it's typically practiced on a mat on the floor.
But you can do chair yoga — as the name suggests — while seated in a chair. That makes it a more accessible and convenient option when you're short on space, new to yoga, or have physical limitations, says certified yoga instructor Trin Perkins.
"Chair yoga is often a preferred style for those who have difficulty getting down on the mat to practice postures. Also, many people have access to a chair or may even spend the majority of the day sitting in one during work," she says.
According to Perkins, this type of yoga offers many of the same benefits as traditional mat yoga — such as relieving stress, building strength, and improving flexibility. What's more, it may also help improve balance, grip strength, and upper body range of motion in older adults.
"Not only that, but using a chair as support for balance postures and inversions can help prevent injury if you're unsure of your capabilities or stability on the mat," she says.
Whether you're experiencing "tech neck," back tension, or stress in your shoulders, these eight chair yoga poses may offer instant relief.
Quick tip: You can try chair yoga just about anywhere, including a commuter train seat, your office desk chair, or a dining room chair at home.
1. Seated shoulder rolls
Why it helps: Leila Kubesch, a certified yoga instructor from the Kripalu Center for Yoga & Health, recommends this posture because it opens up the chest while reducing tension and stiffness in the shoulders and neck. It's also a great warm-up to prepare you for more intense postures.
How to do it
- Start seated in a chair with your feet flat on the ground, about hip distance apart.
- Lift your arms in front of you to shoulder level. Then, begin slowly rolling your shoulders backward in a circular motion, feeling the stretch across your upper back. Repeat this for about five full breaths.
- Next, reverse the direction of your shoulder rolls. With your arms still lifted, begin rolling your shoulders forward in a circular motion, feeling the stretch across your chest. Repeat for about five full breaths.
- Finish by lowering your arms so they're relaxed at your sides.
Quick tip: Almost any standard kitchen or desk chair works well for chair yoga. That said, if your chair has wheels, Perkins says it's important to lock them in place and perform yoga on a non-slippery, carpeted floor.
2. Seated forward fold
Why it helps: According to Kubesch, this seated forward fold provides an excellent stretch for your entire back — which is helpful if you experience tension or pain caused by long hours hunched over a computer.
How to do it
- Start seated in a chair with your arms at your sides and your feet flat on the floor, about the distance of the chair legs or slightly wider.
- Inhale and lift your arms up straight, with your fingers pointed toward the ceiling.
- Then, on your exhale, hinge forward at your hips until your torso is resting on your thighs and you can place your palms or fingertips on the floor in between your feet. If you're unable to reach the floor with your hands, Kubesch suggests placing a block on the floor in front of you.
- Relax your head and neck and stay in this position for about five full breaths.
- Inhale and slowly lift yourself back to a seated upright position.
3. Chair pigeon
Why it helps: This pose is helpful if you have tight hips, Perkins says — and it offers a nice stretch for your hamstrings, hip flexors, and glutes alike.
How to do it
- Sit up straight, with your butt toward the edge of the chair. Perkins suggests imagining that an invisible string is pulling you upright from the crown of your head.
- Take a deep breath in through your nose, and exhale through your mouth.
- Reach down and grab hold of your left ankle, and rest it on your right thigh. Try to keep your knee in line with your ankle. To intensify the stretch, you can fold your torso slightly forward.
- Pause and enjoy the stretch for three to five full breaths.
- Place your left foot back on the floor, and repeat steps 3-4 with your right ankle on your left thigh.
Quick tip: Remember to breathe deeply throughout all of these poses. Doing so stabilizes your core and sends oxygen to your muscles, which can help them relax.
4. Seated spinal twist
Why it helps: Kubesch recommends this seated twist because it can stretch the torso and help relieve tension in your back by gently "wringing out" your muscles, so to speak.
How to do it
- Start seated in a chair with a straight back and both feet flat on the floor about hip distance apart.
- Inhale deeply, then as you exhale begin gently twisting only your torso to the right. Keep your feet on the floor and your hips square as you continue twisting as far as is comfortable. Place your right arm behind the chair and rest your left hand on the outside of your right knee, or on the right edge of the seat.
- As you stay in this position, inhale while lengthening your spine to sit taller. Then, exhale and see if you can twist into a deeper stretch. Relax your shoulders. Stay here for three to five full breaths.
- Remove your right arm from the back of the chair and begin turning back to your starting position, facing forward. Then, repeat steps 2-3 while twisting toward the left.
5. Seated cat-cow
Why it helps: These complementary poses help stretch, strengthen, and improve mobility in the spine, according to Kubesch.
Arching your back in the "cow" pose can help release tightness in your chest while rounding your back in the "cat" pose can ease tension in your neck and upper back.
How to do it
- While seated in a chair with your feet flat on the floor, place your hands on your knees or the tops of your thighs.
- Roll your shoulders back and down.
- To perform the cat pose, slowly inhale as you round your spine and tuck your chin toward your chest. Pause here briefly.
- Next, as you exhale, move into cow pose by slowly arching your back while lifting your chest and gazing up toward the ceiling.
- Continue alternating between cat and cow pose by repeating steps 3-4 several times.
6. Seated side angle
Why it helps: This pose can help open up the chest while stretching the hips and thighs, Perkins says.
How to do it
- Start seated with your feet planted wider than the chair legs, and your toes angled slightly outward.
- Inhale deeply. Then, exhale as you hinge forward at your hips and place your right arm inside your right thigh. Press your right arm against your thigh and your right hand into the floor. If you can't reach the floor with your hand, you can place a block underneath it.
- On your next inhale, sweep your left arm up until your fingers are pointing toward the ceiling. If it feels comfortable to do so, gently turn your neck to look up at your left hand.
- Pause here for several full breaths to feel the stretch in your chest.
- Bring your left arm down and slowly unhinge so you're seated upright again.
- Now, repeat steps 2-5 on the other side — this time, placing your left arm inside your left thigh, and sweeping your right arm up toward the ceiling.
7. Assisted neck stretch
Why it helps: "We carry an incredible amount of tension in our necks," says Michelle Razavi, a certified yoga teacher at Equinox and Alo Yoga. "This is an effective way to release that tension."
How to do it
- Sit up straight in a chair with your feet planted on the floor.
- Place your left hand on the right side of your head, just above your ear. Slowly tilt your left ear toward your left shoulder, making sure to keep your shoulders relaxed. Only tilt until you feel a comfortable stretch in the side of your neck.
- Take 3-5 inhalations and exhalations here. To intensify this stretch, hold the right edge of the seat with your right hand and begin to gently lean your torso toward the left.
- Bring your neck upright and remove your left hand from your head.
- Next, place your right hand on the left side of your head right above your ear — and slowly tilt your right ear toward your right shoulder. Again, stay here for 3-5 breaths.
8. Seated chest opener
Why it helps: "This pose is a great way to undo 'tech neck' by reversing the hunching posture you may take on while using a computer, smartphone, or other devices," Razavi says.
How to do it
- While seated upright with your feet planted on the floor in front of you, lift and open your arms wide.
- Bend your elbows so your arms create a 90-degree angle, with your forearms and hands pointing up toward the ceiling. Turn your palms so they face outward.
- While maintaining the 90-degree angle, gently push your arms outward and away from your shoulders and push your chest forward, squeezing your shoulder blades together. If it feels comfortable, tilt your head back so that your chin is horizontal with the ceiling.
- Take 2-3 full deep breaths. Then, lower your arms to your sides and bring your chest back to a neutral position.
- Repeat steps 1-4 two more times.
Insider's takeaway
Chair yoga can benefit anyone, regardless of age and fitness or experience level — and all you need to practice it is a chair. It also makes a wonderful option if you have an injury or other limitation that prevents you from lying down on a mat.
Many popular chair yoga poses have specific benefits that can counteract the muscle tension and tightness associated with working at a desk all day. For instance, these postures may help strengthen your back, stretch your spine, or relieve neck and shoulder tension.
Remember: These moves should never feel painful or uncomfortable, so be mindful of how your body feels and aim for a light to moderate stretch.