5 Seated Yoga Poses You Can Do In A Chair



As Fitness Lead and yoga enthusiast here at Green Mountain at Fox Run, I designed a yoga class for students to enjoy the benefits of yoga without leaving their chair.

These yoga poses are great for people who are challenged by getting up and down off the floor, and for working women who want a quick stretch at the office.

Pain is never a good thing, so be sure to gently ease into these movements and work with, not against, the body you have today.

5 Yoga Poses you Can Do In A Chair

1. Seated Cat and Cow

The concept of this pose is to lubricate the vertebrae and wake up the energy centers located along the spine.

  • Begin by looking up and inhaling while arching the back
  • Squeeze the shoulder blades together, pushing the belly forward and tilting the tailbone back
  • Exhale, rounding the back, tucking the tailbone under and tucking the chin in
  • Repeat at least 5 times

2. Seated Forward Fold

  • Stretch out the lower back by placing your hands on your thighs and sliding them down your legs
  • Stop when you feel enough sensation in the lower back
  • Tuck the chin under and relaxing the back of the neck
  • Hold for 3-5 breath cycles

3. Seated Chest Expansion

This counter-balances all the rounding of the shoulders we do on a regular basis when we text, check email, or drive.

Related Article: Too Fat For Yoga? Think Again!

  • Sitting up nice and tall, reach behind you for the chair back.
  • Arching your back, looking upward, expanding your lungs and opening your heart.
  • For those modifying for tightness or less mobility in the shoulders, make two fists behind your back instead of holding onto the chair.
  • Hold for 3-5 breath cycles.

5 Seated Yoga Poses You Can Do In A Chair



Green Mountain at Fox Run can help. Join us this summer in scenic Vermont to discover just how good physical activity can feel. Our movement professionals are skilled in adapting activities to make them doable for women of all abilities. Contact us to speak with a Program Advisor.

 4. Seated Pigeon

A great hip opener!

  • Plant your left leg on the floor and cross your right ankle to the left knee, feeling the stretch in the outer hip
  • To increase the sensation, you can bend forward
  • For those who are taking care of their knee or have less mobility through the knee joint: lift up the right leg, bending at the knee and hugging your knee toward your body to the point of gentle tension
  • Hold for 3-5 breath cycles and repeat other side

5. Seated Spinal Twist

  • Take your right hand and place it on your left knee
  • Begin your twist by rotating your belly, shoulders and lastly your neck by looking over your back shoulder
  • Hold for 3-5 breath cycles and repeat other side

Whether you are new to yoga or simply want to try a different approach, these seated yoga movements will leave you feeling more flexible and relaxed!

If you’re looking to start moving your body in a safe, supportive environment with knowledgeable fitness instructors, Green Mountain is the place to be! Contact us to book your stay.

4 responses to “5 Seated Yoga Poses You Can Do In A Chair”

  1. Beth Healy Marques says:

    Great handout, I have realized how therapeutic a simple sttretch can be during workng hours or anytime. Thank you, I wil pass this on to my patients.

  2. Helene Barsky says:


  3. Sandi Hunt says:

    Question: Does one breathe through nose only when doing these positions? Or, does one also breathe through the mouth? Thank you

  4. Lucio Diamanti says:

    Mi piace!!!! Grazie!!

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About the Author

Lori Wright

Lori spent her teens and twenties with self-loathing and body issues, but changed her life after discovering yoga. She feels that yoga helped her become a better mother, lover and human being. She became less judgmental against herself and others. Finding ways to bring humor and self-compassion into movement activities, Lori’s mission is to help others fall in love with fitness while taking care of the body they have today. Lori uses mindfulness tools such as meditation and positive affirmations as well as running to de-stress to support her in raising her two young daughters. Lori has recently received her certification in Curvy Yoga, a certification designed to encourage and support women of all sizes and shapes to reap the wonderful benefits of Yoga. She utilizes this certification to instruct Curvy Yoga classes at Green Mountain At Fox Run.

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