Meet Me at Yoga | Chair Yoga Series
Chair yoga: A series of yoga stretches that you can do on your chair at your desk to relieve stress and fatigue. They are great to relieve tension from your neck, shoulders, arms, and legs, without leaving your office chair. Great for beginners. You will feel more refreshed and alert afterwards.
chair yoga, seated yoga poses, yoga at the workplace, beginners yoga, relieve stress, yoga poses for beginners, yoga stretches,
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CHAIR YOGA SERIES

A series of yoga stretches that you can do on your chair at your desk to relieve stress and fatigue. Take a break from sitting at your desk all day and perform these exercises. They are great to relieve tension from your neck, shoulders, arms, and legs, without leaving your office chair. You will feel more refreshed and alert afterwards.

Foundation of the seated poses: Take your shoes off. Sit with your legs hip distance apart or legs together, whichever is more comfortable. Your knees should be stacked directly over your ankles. Sit tall (no rounding or arching your back), stay in neutral spine alignment. Relax the shoulders.

Breathing: For all the poses, focus your awareness on your breath, as it goes in and out through your nose. Deep inhalations and deep exhalations.

Chair Yoga: Staff Pose | Dandasana
Staff Pose | Dandasana
  • Sit tall (no rounding or arching your back) with your arms by your sides, palms flat on the chair.
  • Lift the sides of your waist. Relax your shoulders.
  • Draw your chin to your throat. Lengthen the sides of your neck. Gaze forward.
  • Stay here for 5 breaths.
Chair Yoga: Staff Pose Fingers Pointing Back | Dandasana
Staff Pose Fingers Pointing Back | Dandasana
  • Sit tall (no rounding or arching your back) with your arms by your sides, and your fingers pointing back to stretch your wrist.
  • Lift the sides of your waist. Relax your shoulders.
  • Draw your chin to your throat. Lengthen the sides of your neck. Gaze forward.
  • Stay here for 5 breaths.
Chair Yoga: Neck Stretches
Neck Stretches  and Neck Rolls
  • Sit tall. Inhale and lift the sides of your waist.
  • Exhale, tilt your head to the right and relax your shoulders. Stay here for 5 breaths.
  • Inhale, bring your head to neutral position.
  • Exhale, tilt your head to the left. Stay for 5 breaths.
  • Look down and bring your chin close to your chest.
  • Begin to circle your neck slowly, clockwise, 5 times. Relax the shoulders.
  • Repeat circling your neck, counter-clockwise, 5 times.
Chair Yoga: Seated Pose with Extended Hands | Urdhva Hastasana
Seated Pose with Extended Hands | Urdhva Hastasana
  • Sit tall. Lift the sides of your waist.
  • Lift your arms up by your face. Firm your upper outer arms in. Extend through your fingertips. Relax your shoulders.
  • Draw your chin to your throat. Lengthen the sides of your neck. Gaze forward.
  • Stay here for 5 breaths.
Chair Yoga: Arms Stretch Forward | Urdhva Baddhannguliyasana
Arms Stretch Forward | Urdhva Baddhannguliyasana
  • Sit tall. Interlace your fingers, turn your palms away from you and straighten your arms.
  • Firm your upper outer arms, engage your tricep muscles. Relax your shoulders away from your ears.
  • Stay here for 5 breaths.
Chair Yoga: Arms Stretch Over Head | Urdhva Baddhannguliyasana
Arms Stretch Over Head | Urdhva Baddhannguliyasana
  • Keeping the interlace of your fingers, lift your arms overhead and stretch.
  • Relax your shoulders. Lengthen the sides of your waist and breathe deeply.
  • Stay for 5 breaths.
Chair Yoga: Seated Pose with Eagle Arms | Garudasana
Seated Pose with Eagle Arms | Garudasana
  • Sit tall. Bring your right arm over your left arm and palms touching.
  • Bring your elbows to shoulder height.
  • Relax your shoulders away from the ears.
  • Inhale, and lengthen the sides of your waist.
  • Stay for 5 breaths. Change the interlace of your arms and repeat.
Chair Yoga: Seated Cow Pose | Bitilasana
Seated Cow Pose | Bitilasana
  • Sit tall. Rest your hands on your knees.
  • Inhale and lift your chest up and forward, arch your back. Gaze forward.
  • On your exhale, round your back, and draw your belly towards the spine (see next photo).
  • One breath per pose. Repeat 5 sets.
Chair Yoga: Seated Cat Pose | Marjariasana
Seated Cat Pose | Marjariasana
  • Sit tall. Rest your hands on your knees.
  • Inhale and lift your chest up and forward, arch your back. Gaze forward. (see previous photo).
  • On your exhale, round your back, and draw your belly towards the spine. Tuck your chin.
  • One breath per pose. Repeat 5 sets.
Shoulder Stretch with Strap | Gomukhasana Arms
  • Sit tall. Place a strap on your right shoulder.
  • Raise your right arm, turn your palm facing up, bend your elbow and grab the top part of the strap.
  • Extend your left arm to the side, turn your palm facing back, bend the elbow and grab the bottom part of the strap.
  • Inhale, and lengthen the sides of your waist.
  • Exhale, and relax your shoulders away from the ears. Spread across your collarbones.
  • Stay for 5 breaths. Release both arms. Switch arms and repeat.
Shoulder Stretch with Strap | Gomukhasana Arms
  • Sit tall. Place a strap on your right shoulder.
  • Raise your right arm, turn your palm facing up, bend your elbow and touch your right shoulder with your hand.
  • Extend your left arm to the side, turn your palm facing back, bend the elbow behind your back and grab your top hand.
  • Inhale, and lengthen the sides of your waist.
  • Exhale, and relax your shoulders away from the ears. Spread across your collarbones. Soften your front ribs.
  • Stay for 5 breaths. Release both arms slowly. Switch arms and repeat.
Shoulder Stretch Holding Elbows
  • Sit tall. Hold your opposite elbows behind your back.
  • Inhale and lift the sides of your waist to lengthen. Lift your chest.
  • Exhale and relax your shoulders away from the ears. Soften your front ribs.
  • Stay here for 5 breaths.
Seated Staff Pose Reverse Prayer Hands | Dandasana Reverse Namaste
  • Sit tall. Extend your arms to the sides. Turn your palms facing back.
  • Bend your elbows behind your back and palms together for reverse prayer hands.
  • Inhale and lift the sides of your waist to lengthen. Lift your chest.
  • Exhale and relax your shoulders away from the ears. Soften your front ribs.
  • Stay here for 5 breaths.
Chair Yoga: Simple Twist, Front View
Seated Simple Twist (Variation 1)
  • Sit sideways on your chair.
  • Inhale and lengthen the sides of your waist.
  • Exhale, rotate your torso to the right (first). You can hold the top of the chair to steady your twist. Keep your hips even.
  • Inhale to lengthen. Exhale, rotate more.
  • Stay here for 5 breaths.
  • Slowly release the twist to neutral position. Repeat twist to the left.
Chair Yoga: Simple Twist
Seated Simple Twist (Variation 2)
  • Sit tall. Place your right hand behind you, and your left hand to the outside of your right thigh.
  • Inhale and lengthen the sides of your waist.
  • Exhale, rotate your torso to the right. Use your hands to steady the twist. Keep your hips even.
  • Inhale to lengthen. Exhale, rotate more.
  • Stay here for 5 breaths.
  • Slowly release the twist to neutral position. Repeat twist to the left.
Chair Yoga: Seated Forward Bend | Uttanasana
Seated Forward Bend | Uttanasana
  • Sit tall. Inhale and lift the sides of your waist to lengthen.
  • Exhale and fold forward from the hips.
  • Release your arms to the floor, if possible palms flat. Shoulders are stacked over your wrists.
  • Relax your head and neck.
  • Stay here for 5 breaths.
  • Inhale and slowly lift yourself up to seated, with your head coming up last. Exhale.
Hamstring Stretch Hand to Big Toe using Strap | Padangusthasana
  • Sit tall. Lift your right leg, and put a strap across the mound of your big toe. Hold the strap with both hands.
  • Inhale and lengthen the sides of your waist.
  • Exhale, and slowly straighten your leg up, toes pointing up. Relax your shoulders. Avoid rounding your back.
  • Stay here for 5 breaths.
  • To release, bend your right leg, remove the strap, and place foot flat on the floor. Repeat pose with your left leg.
Hip Opener Single Pigeon | Eka Pada Raja Kapotasana Prep
  • Sit tall. Lift your right leg. From the hip socket, turn your right leg out (externally rotate your right leg), and rest your right ankle on your left thigh. Flex your foot.
  • Inhale and lengthen the sides of your waist.
  • Exhale, relax your shoulders and relax into the pose.
  • Stay here for 5 breaths.
  • To release, bring your right leg to the center, and place your foot down. Repeat pose on your left leg.
Downward Facing Dog | Adho Mukha Svanasana
  • Stand in front of your chair. Slowly fold forward at the hips, and hold the sides of your chair with both hands.
  • Slowly move back until your arms are straight and your spine are long. Head resting at the height of your arms.
  • Keep your feet hips distance apart. See that your hips are stacked over your knees. If your hamstrings are tight, bend your knees.
  • Inhale, firm your upper outer arms in, and lengthen up from the fingertips to the shoulders and the hips.
  • Exhale, draw your shoulder blades down, away from the ears. Press your thigh bones back.
  • Stay here for 5 breaths.
Chair Yoga: High Plank | Ardha Chaturanga Dandasana
High Plank | Ardha Chaturanga Dandasana
  • Stand facing your chair. Place your palms flat on the chair, shoulder width apart.
  • Slowly move back until you create a diagonal straight line, from your feet all the way to the crown of your head. Feet are hip distance apart. Shoulders are stacked over your wrist.
  • Microbend your knees. Engage your quadriceps.
  • Lengthen your sitting bones towards the back of your heels.
  • Lift your chest away your waist. Lengthen the sides of your neck. Gaze forward.
  • Stay here for 5 breaths.
Chair Yoga: Chair Pose | Utkatasana
Chair Pose | Utkatasana
  • Stand in front of your chair with your feet together, and knees touching.
  • Bend your knees, drop your hips, and extend your arms up to the sky. This pose is like you are about to sit down.
  • Move your hips back so that your knees are more or less stacked over ankles and you can see your toes. Press down through all four corners of your feet.
  • Inhale, and lift your pelvis up away from your thighs. Draw your belly in and up, and lift your chest.
  • Exhale, and relax your shoulders, away from your ears. Firm your upper outer arms in.
  • Gaze forward or up toward your fingers. Extend through your fingertips.
  • Stay here for 5 breaths.
The following poses below have more detailed alignment cues and are better done in the presence of a yoga instructor to avoid injuries.
Warrior 2 | Virabhadrasana 2
Extended Triangle | Utthita Trikonasana
Chair Yoga: Intense Side Stretch Variation | Parsvottanasana
Intense Side Stretch Variation | Parsvottanasana
Chair Yoga: Revolved Side Angle | Parivrtta Parsvakonasana
Revolved Side Angle | Parivrtta Parsvakonasana
Warrior 3 | Virabhadrasana 3
Supported Bridge | Setu Bandha Sarvangasana
Supported Shoulder Stand | Salamba Sarvangasana
Legs Up The Wall | Viparita Karani