Yoga is a popular practice that offers numerous physical and mental benefits. It is not only for those who are flexible and can perform complex poses. Yoga can be accessible to all, regardless of age or physical ability.

Chair yoga is a modified form of yoga that utilizes a chair for support, making it suitable for people with limited mobility or those who find it challenging to perform traditional yoga poses on the mat.

1. Seated Mountain Pose

Sit tall on a chair with your feet flat on the ground, hip-distance apart. Place your hands on your thighs. Lengthen your spine and imagine reaching the top of your head towards the ceiling. Relax your shoulders away from your ears.

Breathe deeply and hold this pose for several breaths, focusing on maintaining good posture.

2. Seated Forward Fold

Sit on the edge of the chair with your feet hip-distance apart. Extend your arms forward and slowly hinge from your hips, folding your upper body over your legs. Allow your hands to rest on your legs or reach towards the floor.

Hold this pose for a few breaths, feeling a gentle stretch in your back and hamstrings.

3. Seated Cat-Cow

Sit on the edge of the chair with your feet flat on the ground. Place your hands on your knees. Inhale and arch your back, lifting your chest and looking up (Cow Pose). Exhale and round your spine, tucking your chin towards your chest (Cat Pose).

Repeat this gentle movement synchronizing it with your breath for a few rounds.

4. Seated Twist

Sit on the chair with your feet flat on the ground. Place your right hand on the outer side of your left thigh and your left hand on the back of the chair.

Inhale to lengthen your spine, and exhale as you gently twist your upper body to the left, looking over your shoulder. Hold the twist for a few breaths and repeat on the other side.

5. Seated Pigeon Pose

Sit on the chair with your feet flat on the ground. Cross your right ankle over your left thigh, flexing the right foot. Keep your spine tall and gently lean forward, feeling a stretch in your right hip.

Hold this pose for a few breaths and repeat on the other side.

6. Seated Tree Pose

Sit tall on the chair with your feet flat on the ground. Shift your weight onto your left foot and place the sole of your right foot on your left inner thigh. Find your balance and bring your hands to your heart center.

Hold this pose for a few breaths and repeat on the other side. If you have difficulty balancing, you can keep your right toes on the floor for support.

7. Seated Warrior II

Sit on the chair with your feet wide apart. Turn your right foot out to the side and your left foot slightly inward. Extend your arms out to the sides at shoulder height.

Bend your right knee, aligning it with your right ankle, and gaze over your right fingertips. Hold this pose for a few breaths and repeat on the other side.

8. Seated Shoulder Opener

Sit on the chair with your feet flat on the ground. Interlace your fingers behind your back. Inhale and lift your interlaced hands away from your body, opening your chest and stretching your shoulders.

Hold this pose for a few breaths, feeling a nice stretch across your chest and shoulders.

9. Seated Sun Salutation

Sit on the edge of the chair with your feet hip-distance apart. As you inhale, raise your arms overhead and bring your palms together. Exhale and lower your hands down in front of your heart center.

Repeat this sequence several times, moving with your breath. This seated variation of the Sun Salutation helps to energize your body and mind.

10. Seated Meditation

Finish your chair yoga practice with a few minutes of seated meditation. Close your eyes, relax your body, and focus on your breath. Allow any thoughts or tensions to melt away as you connect with the present moment.

Take this time to cultivate a sense of inner calm and peace.