5 Chair Yoga Poses for Beginners

If you’ve ever wanted to try yoga but felt intimidated by the poses you see on Instagram or in a studio, chair yoga may be just what you need. It’s gentle, beginner-friendly, and accessible for almost everyone. The best part? You don’t need a mat, fancy gear, or even much space. A simple chair is enough to start experiencing the benefits of yoga - better posture, reduced stress, improved flexibility, and a calmer mind.

At Bottoms Down, we believe yoga should meet you where you are. That’s why chair yoga is such a beautiful practice. Whether you’re working at a desk, recovering from an injury, or just beginning your wellness journey, these poses give you the power to reconnect with your body in a way that feels supportive and safe.

In this guide, I’ll walk you through five simple yoga chair poses for beginners. Each pose includes step-by-step instructions, along with the benefits you can expect when you make them part of your routine.

Also Read:

• What Is Chair Yoga?

• Yoga for Seniors

• Welcome to Bottoms Down

What is Chair Yoga?

Chair yoga is exactly what it sounds like: practicing yoga while sitting in or using a chair for support. Instead of lowering yourself to the floor or balancing in complex postures, the chair provides stability so you can focus on alignment, breath, and gentle movement.

This style of yoga is especially helpful for beginners, seniors, or anyone with mobility challenges. But don’t think of chair yoga as “less than” traditional yoga; it's simply another way to access the same benefits. Many practitioners find that chair yoga helps them deepen awareness of their bodies because they’re moving more mindfully and slowly.

Why Start with Yoga Chair Poses as a Beginner?

Beginning yoga in a chair is like learning to swim in the shallow end. You still build strength and confidence, but without the risk of feeling overwhelmed. Here’s why it’s such a great starting point:

• Gentle on the body: No need to kneel, lie down, or push your limits.

• Convenient: Practice at your desk, in the living room, or even while traveling.

• Encourages consistency: When yoga feels simple and approachable, you’re more likely to stick with it.

• Focus on breath and form: Instead of worrying about balance or flexibility, you can pay attention to how the poses feel.

“Yoga isn’t about twisting yourself into the perfect pose, it's about finding stillness, breath, and balance right where you are. Even with a simple chair, you can create a powerful practice.” 

– Yogi Carol

1. Mountain Pose

How to Do It:

1. Sit tall at the edge of your chair, feet flat on the ground.

2. Place your hands by your side, palms facing forward, fingers wide to stretch your hands.

3. Lengthen your spine, roll your shoulders back, and imagine a string lifting the crown of your head toward the ceiling.

4. Close your eyes if comfortable and take 3–5 deep breaths.

Why It Matters:

This pose is the foundation for all others. It helps you feel grounded, improves posture, and teaches you to connect with your breath before moving.

2. Extended Mountain Pose

How to Do It:

1. Begin in Mountain Pose.

2. Inhale and sweep your arms overhead, palms facing each other.

3. Keep your shoulders relaxed and your spine tall.

4. Hold for 3 breaths, then release your arms back down.

Why It Matters:

 Extended Mountain Pose gently stretches the shoulders and spine. It creates space in the upper body, perfect for anyone who spends hours hunched over a computer.

3. Cow Pose

How to Do It:

1. Sit tall with your feet grounded.

2. Place your hands on your knees.

3. As you inhale, arch your back, press your chest forward, and tilt your pelvis slightly and draw your thumbs towards the back wall.

4. Lift your chin gently without straining your neck.

Why It Matters:

Cow Pose opens the chest and stretches the front of the body. It helps counteract slouching and improves flexibility in the spine.

4. Cat Pose

How to Do It:

1. From Cow Pose, exhale and round your back.

2. Draw your chin toward your chest and pull your belly button in.

3. Press your hands into your knees for support.

Why It Matters:Cat Pose relieves tension in the back and neck while strengthening the abdominal muscles.

When practiced with Cow Pose, it creates a gentle flow that nourishes the spine.

5. Pyramid Pose from Warrior I Pose - Standing

How to Do It:

1. Stand beside your chair facing the seat.

2. Step your left foot forward and your right foot back. Place the back heel on the floor with the foot at a 45 degree angle.

3. Bend the front knee for Warrior I pose. Move into a Pyramid pose by straightening the front leg. Keeping both legs straight, hinge forward at your hips, resting your hands on the chair for balance.

4. Hold for 3–5 breaths, then switch sides.

Why It Matters:

This modified Pyramid Pose stretches the hamstrings and improves balance. It’s a great way to bring standing work into your chair yoga sequence without strain.

Tips for Practicing Chair Yoga

• Choose a sturdy chair without wheels if possible.

• Move slowly and mindfully—this isn’t about rushing.

• Focus on deep, even breathing to guide your movements.

• Never push into pain; gentle discomfort is okay, but pain is not.

• Start small—just 5–10 minutes a day can make a difference.

Who Can Benefit from Chair Yoga?

Chair yoga isn’t just for one type of person it’s for anyone looking to connect with their body in a safe and approachable way:

• Beginners: A gentle introduction to yoga.

• Desk workers: Relieves stiffness from sitting long hours.

• Seniors: Accessible, low-impact movement.

• Those recovering from injury: Provides support while regaining strength.

Conclusion

Chair yoga proves that you don’t need to be flexible or experienced to enjoy the benefits of yoga. By practicing these five simple yoga chair poses for beginners, you’ll build strength, improve posture, release tension, and create a sense of calm all  without leaving your chair.

Remember, yoga is about progress, not perfection. Start small, listen to your body, and celebrate each step you take. And when you’re ready to explore more ways to support your wellness journey, you’ll find inspiration and resources waiting for you at Bottoms Down.

FAQs

Is chair yoga good for beginners?

Yes! Chair yoga is one of the most beginner-friendly ways to start practicing yoga. It’s low-impact, accessible, and allows you to focus on your breath and posture without worrying about balance.

How long should I hold each chair yoga pose?

Start with 3–5 breaths in each pose. As you feel more comfortable, you can hold longer—up to a minute per pose if it feels good for your body.

Do I need a special chair for chair yoga?

No, any sturdy chair without wheels will work. Avoid chairs with arms, as they may restrict movement.

Can I do chair yoga at work?

Absolutely. Chair yoga is perfect for desk breaks. Even a few minutes of Mountain Pose, Extended Mountain, or Cat-Cow can release tension and improve focus.

What are the benefits of yoga chair poses?

Chair yoga can improve posture, flexibility, balance, and focus. It also helps reduce stress, relieve stiffness, and create a sense of calm during busy days.