At first glance, chair yoga might seem like a workout just for older adults with mobility issues. The gentle, accessible workout offers a modified take on the ancient movement and meditation practice, usually from a seated position. No one’s asked to climb down onto the floor or independently hold themselves upright in tricky standing postures—which makes it ideal for those with limited strength or balance.
But experts say chair yoga shouldn’t be pigeonholed, because anyone can benefit. “It is a practice that meets you where you are,” says Divya Balakrishnan, a yoga instructor in New York City. “You’re still using your strength and flexibility, just in other ways.”
A yoga teacher named Lakshmi Voelker first began adapting some yoga poses to a chair in 1982 to make the practice more accessible for a student with arthritis. Since then, numerous instructors have found ways to use a chair for adapted versions of a surprising number of traditional yoga movements, like lunging warrior poses and standing-to-lying sun salutations.
While students typically crouch, sit, and lie down on a mat in traditional yoga classes, the chair, in a way, brings the floor closer. Some chair yoga classes are done entirely seated, moving through modified variations of classic yoga sequences without ever asking participants to get up. Other classes transition between sitting and standing while holding onto the back for a little extra help with balance, or doing poses like downward dog with hands on the seat instead of reaching to the floor.
In a sense, the chair is simply another prop. “Just like you would use a strap or blocks to increase the accessible range of motion or bring different awareness to the body, the chair can be used in a similar way,” says Jessica Pate, a Boston-based yoga teacher.
Experienced yogis also use a chair for athletic feats that wouldn’t be possible on a mat alone. In particular, the Iyengar style of yoga uses a yoga chair (designed with an open back and a completely flat seat) for advanced postures like an upside-down inversion where the yogi’s shoulders rest on two chairs while their head hangs in between.
“There's an infinite number of ways that you can use the chair,” says Jules Mitchell, a Las Vegas–based yoga educator.
The health benefits of chair yoga
Research on the physical benefits of seated chair yoga has found that practitioners tend to improve their functional fitness and experience a decrease in how much pain interferes with their daily life. Much of that research has focused on older adults, who generally have a lower baseline of fitness than younger, healthy adults. It’s unlikely that people who are in peak shape would see as much benefit.
“You're not challenging your muscles or your balance as much as traditional yoga,” says Justin Smith, an assistant professor at Wichita State University who recently co-authored a case series on the benefits of chair yoga.
But that doesn’t mean it’s a waste of time for more athletic folks.
For experienced yogis, doing yoga from a chair can offer new ways to explore familiar movements, says Pate, who incorporates a chair into many of her regular yoga classes. By sitting, the body’s weight gets distributed differently, which makes the muscles engage in new ways and can bring a fresh awareness to the body. “For example, with Warrior 2, having the chair underneath [my] pelvis, I'm able to feel where my sit bones are,” she says. This can help people better recognize if their hips are twisted or tilted.
Although most people assume that sitting makes everything easier, that isn’t always the case. Sometimes the challenge just changes: Pate says she actually feels her outer hips working harder in Warrior 2 on a chair than they do when she’s standing in the pose because she’s forced into a more neutral alignment, and bigger muscles can’t take over.
Sitting on a chair can also sometimes help people go deeper into poses. Say you’re trying to target your glutes with a Figure 4 pose, where one ankle rests on the opposite knee as you bend forward. When you’re seated, you’re able to focus more on the stretch because you’re not struggling to balance, Balakrishnan says. “If I was doing a standing Figure 4, half of my attention is going to be on the standing foot and keeping myself upright, so I may not sit as deep,” she says.
The same is true for breathing. Pate says that the extra support of the chair makes it easier to focus on breathing deeply and intentionally—something that many students forget to do once poses get challenging.
One group that might particularly benefit from chair yoga is people who are stuck sitting in front of a computer all day. “For anyone who works at a desk, it is a lifesaver,” Balakrishnan says. A simple seated yoga routine can relieve tight, achy joints, and multiple studies have found that chair yoga can significantly reduce stress. Balakrishnan regularly takes yoga breaks right from her chair, doing neck rolls, spinal twists, or anything else her body is craving to bring some movement and mindfulness back to her day—without feeling like she has to stop what she’s doing and carve out time for a full yoga session. “You don't have that mental barrier of, ‘Okay, let me get out of my chair, go roll out my yoga mat, go get my blocks,’” she says. “It requires less of you to begin the practice.”
There’s also a simpler reason to do seated chair yoga: It just feels good. The low-key movement can help stretch out tense muscles and get some blood flowing without feeling like you have to do a workout that impresses anyone. Smith says that all the participants in his case series were incredibly enthusiastic about their routine. “You can tell that they really just love chair yoga,” he says.
Seated chair yoga may not build Olympic athlete–level strength and agility. But experts agree it still has plenty to offer, no matter your age or fitness level. “We all can benefit from calming down, observing our sensations in our body, and getting in a little bit of stretching,” Mitchell says.
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