Social media feeds full of photos of fitness models contorted into poses that require extreme strength, flexibility, and balance may make you think, “Yoga isn’t for me.”
Nadine Kelly, MD, founder of Yogi MD, wants to change your mind.
“We tend to think of yoga as an athletic endeavor that must be done on a mat,” says Kelly. “Yoga practice is about much more than just the physical [poses]; the practice includes skills such as breathing, regulating your emotions, and practicing self-care.
Chair yoga, a gentle form of yoga done while seated or using a chair for balance, makes the practice more accessible. In chair yoga it is possible to do poses such as cat/cow, warrior, sun salutation and forward folds, all while sitting.
Kelly believes that Arthur Ashe’s quote, “Start where you are, use what you have, do what you can,” is perfect for chair yoga.
“You’re there to work and challenge yourself, but it’s about… knowing what’s good for you,” she says. “I view yoga postures as adaptable to the student’s body and not the other way around.”
Whether yoga is done in a chair or on the mat, the practice still focuses on the same core principles: focusing on your breathing, paying attention to your thoughts, and staying in the moment.
Research shows that yoga is linked to reduced levels of stress, anxiety and depression, reduced cholesterol and blood pressure, improved energy, better sleep quality, less pain and a lower body mass index. Matt Minard PT, DPT, physical therapist at Atrium Health in Charlotte, NC, believes these benefits extend to chair yoga.
Chair yoga is also a good, safe workout for beginners.
“It’s a great way to train your core, explore the joints’ range of motion, and prioritize movements,” says Minard. “If you sit down or use a chair to keep your balance, the safety factor goes up a lot.”
Although chair yoga is often promoted as an exercise for people who have difficulty with mat exercises, anyone can benefit from this type of gentle exercise.
Kelly says chair yoga is particularly suitable for people who use wheelchairs and for people recovering from surgery, living with chronic illnesses or struggling with balance issues that make it difficult to sit on a yoga mat. Also ideal for a quick workout during the workday or on the go.
“It’s not about the outcome. It’s not about the perfect pose,” says Kelly. “Whether yoga is taught on the mat or in a chair, it’s all about being healthy.”
Chair yoga is also ideal for beginners who may be intimidated by traditional mat exercises, as it provides a safe way to learn the poses, Minard adds.
You can find chair yoga classes at community centers, fitness facilities, and yoga studios. There are also many options online. In this video, Kelly provides detailed instructions for a short chair yoga practice suitable for all levels.
To practice at home, use a sturdy chair (an office chair on wheels or an overstuffed armchair are not suitable for chair yoga). Minard suggests a chair that naturally places your hips slightly higher than your knees and allows you to place both feet flat on the floor.
“If your feet aren’t flat on the ground, your weight is all in your spine, and if the chair is too low and your knees are above your hips, there’s more impact on your hips,” says Minard. “You want to be able to make slow, controlled movements without extra strain on your back or hips.”
Make sure the chair is on a stable surface, such as a carpet or yoga mat, to prevent it from slipping. You can also place the back of the chair against a wall for extra stability, Minard adds.
Yoga props such as blocks, straps and resistance bands common to mat exercises are not required for chair yoga – unless you want an extra challenge.
“Chair yoga is a good starting point to use muscles you haven’t used in a while, without the potential risks of overload [your muscles and joints] or fall,” says Minard. “If bodyweight resistance isn’t enough of a challenge, you can add light hand weights, ankle weights, or resistance bands to your chair yoga.”