What is Chair Yoga?

Hello and welcome, friends! If you’ve ever looked at the word yoga and thought, “That’s not for me”, you’re not alone. For many people, the idea of twisting into pretzel poses or balancing upside down on a mat is enough to make them walk the other way. But here’s the truth: yoga isn’t about fancy poses or looking like the people you see on magazine covers. It’s about movement, breath, and finding ease in your body.

And that’s where chair yoga comes in.

Chair yoga is a simple, safe, and empowering way to bring the benefits of yoga into your life without needing to get down on the floor. At Bottoms Down, our motto is “Yoga for real people, taught by real people.” That means classes designed for folks like you and me, people who want to feel better in their bodies, move with more confidence, and enjoy life a little more each day.

So, let’s explore what chair yoga is all about, why it’s a wonderful choice for seniors (and really, anyone), and how you can start your own practice today right from the comfort of your home.

See Chair Yoga in Action

Reading about chair yoga is one thing, but seeing it in practice makes all the difference. In this video, Carol walks you through the basics of chair yoga and shows how the chair can be a simple, powerful tool to support your practice.

This class is a great way to see how chair yoga works—and to experience firsthand how accessible, safe, and effective it can be for anyone, especially seniors.

Let's break it down, what is Chair Yoga?

At its heart, chair yoga is exactly what it sounds like yoga done while sitting on or using a chair for support. Instead of lowering yourself to the floor for poses, the chair becomes your foundation. Think of it like a trusted friend who’s always there when you need a little extra support.

Chair yoga uses the same principles as mat yoga breathing (pranayama), focus, and movement (asanas). The difference is, instead of worrying about balance or straining to get up and down, you have a sturdy seat to help you feel secure.

Here’s the best part: the chair doesn’t make yoga “less than.” It makes yoga more accessible. Just like yoga blocks or straps bring the floor closer or help you extend your reach, a chair is simply another tool that makes yoga fit your body and your life.

Why Chair Yoga is for Everyone

You might think chair yoga is only for seniors. While it’s true that many older adults love it (and with good reason!), it’s really a practice for everyone.

• Maybe you’ve had an injury to your hip, shoulder, or knee that makes mat yoga tricky.

• Maybe getting up and down from the floor isn’t as easy as it used to be.

• Maybe you’re an office worker who needs a stretch break without changing into workout clothes.

No matter where you’re starting, chair yoga meets you there. And if you’re someone who’s been told “I’m not flexible enough to do yoga,” let me assure you: yoga isn’t about touching your toes, it’s about what you feel as you move toward them.

At Bottoms Down, we believe if you can sit in a chair, you can do yoga.

"And chair yoga can be fun! Whether we are smiling during a “Joyful” class or Carol is laughing at herself as she flubs a cue, we can all take a break, lighten up and enjoy our time together lengthening and strengthening our bodies."

~ Carol Moore

The Benefits of Chair Yoga

Chair yoga offers many of the same benefits as traditional yoga plus a few unique ones.

• Improves Mobility & Flexibility Gentle stretches lengthen your muscles and keep your joints moving smoothly. Over time, you’ll notice daily activities like bending, reaching, and walking feel easier.

  
  

• Builds Strength & Confidence Even while seated, holding poses engages your muscles. With practice, you’ll feel stronger and steadier on and off the chair.

  
  

• Enhances Balance & Prevents Falls Balance often declines with age, but chair yoga offers a safe way to strengthen stabilizing muscles. The chair is there when you need it, giving you the courage to try new movements.

  
  

• Supports Mental Health & Relaxation With each class, you’ll focus on connecting your breath, body, and mind. Many seniors find chair yoga helps reduce stress, improve sleep, and brighten their outlook.

  
  

• Brings a Sense of Community Even if you practice alone in your living room, you’re never really alone. Every time you join a class, you’re part of a larger group of “Bottoms Downies” people moving, breathing, and cheering each other on.

How to Get Started with Chair Yoga

One of the best things about chair yoga is that you don’t need much to begin. Here are a few simple tips:

1. Choose the right chair. A sturdy, non-rolling chair without arms works best. Make sure it’s on a flat surface so it doesn’t slip.

   
   

2. Wear comfortable clothes. No need for fancy yoga gear. Just something you can move in.

   
   

3. Keep water nearby. Staying hydrated is important, even for gentle movement.

   
   

4. Start small. Even five or ten minutes of movement can make a big difference.

   
   

5. Listen to your body. Remember: there’s no right or wrong. If something doesn’t feel good, adjust or take a break.

At Bottoms Down, we offer classes of different lengths and focuses. Whether you want a quick stretch to ease tight shoulders or a longer session to build strength and balance, there’s something for you. And the best part? All our classes are FREE on YouTube so you can practice anytime, anywhere.

Conclusion

Chair yoga is yoga made accessible for seniors, for beginners, for anyone who wants to feel better in their body without the stress of getting on the floor. It’s about building strength, improving mobility, and finding confidence, one breath at a time.

Remember: just showing up is success.

So, grab a chair, pick a class, and let’s get started. You can explore more videos, subscribe, and join our growing community of Bottoms Downies over on Bottoms Down’s YouTube Channel.

Your body and your spirit will thank you.