Chair Yoga

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Have you ever thought, “Yoga just isn’t for me?” Maybe getting up and down from the floor feels uncomfortable, your knees protest every movement, or balance has become more challenging than it used to be. If that sounds familiar, you’ll happy to know that Chair yoga can open the door to all the incredible benefits of yoga without requiring you to ever step onto a yoga mat.

Chair yoga is exactly what it sounds like: traditional yoga-inspired movements and stretches performed while sitting in or using a sturdy chair for support. It’s gentle, accessible, and incredibly effective. Whether you’re recovering from an injury, managing arthritis, living with limited mobility, or simply looking for a more comfortable way to stretch, chair yoga allows almost everyone to enjoy improved flexibility, strength, posture, circulation, and relaxation.

One of the things I love most about chair yoga is that it reminds us that movement doesn’t have to be complicated to be meaningful. Every stretch is an opportunity to breathe deeply, reconnect with your body, and appreciate what it can do today. Small, consistent movements often create the biggest improvements over time.

Simple Chair Yoga Poses to Try

Seated Side Stretch

Sit tall with both feet flat on the floor. Raise one arm overhead and gently lean toward the opposite side. Keep both sitting bones grounded and avoid collapsing forward. Breathe deeply into the stretch before repeating on the other side.

Seated Twist

Sit tall with your spine long. Place one hand on the opposite knee and the other behind you on the chair. Gently rotate and twist looking over your back shoulder. Keep your shoulders relaxed, your neck long and avoid forcing the stretch.

Seated Figure 4 Hip Stretch

Cross one ankle over the opposite knee, creating a figure-four shape. Keep your back straight and gently hinge forward from your hips until you feel a comfortable stretch through the hip and glutes. Never force the position.

Seated Lunge Stretch

Sit near the front edge of your chair. Extend one leg straight behind you with the toes resting on the floor while the opposite knee stays bent. Keep your chest lifted as you gently shift your weight forward to stretch the front of the hip.

Seated Wide Forward Fold

Sit with your feet wider than shoulder-width apart. Lengthen your spine and slowly hinge forward from your hips, allowing your hands to rest on your thighs or reach toward the floor. Relax your neck and breathe slowly.

Remember, yoga isn’t about touching your toes or achieving perfect poses. It’s about creating space in your body, calming your mind, and celebrating movement in whatever form works for you. A chair may seem simple, but it can become one of the most powerful tools for helping you move better, feel stronger, and enjoy life with greater ease, one gentle stretch at a time.

Note: Nick Medlock teaches a Chair Yoga class every Friday. Call the studio at 360.574.7292 for more details. I also have 2 Chair Yoga/Stretch classes posted to our NWPT app in our online workout library that you can access anytime, anywhere!

Yours in health & fitness,
Sherri McMillan

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