Class Detail
Chair Yoga
Chair yoga brings the benefits of yoga to people who prefer not to get down on the floor. All postures are done seated in a chair or standing with the chair for balance. No mat needed, no floor work required. Just you, a chair, and your breath.
Who Should Take Chair Yoga?
Chair yoga is ideal for older adults, people recovering from surgery or injury, and anyone with limited mobility or balance concerns. It is also popular with people who spend long hours at a desk and want a gentle way to stretch and move.
You do not need any yoga experience. The pace is slow, the movements are gentle, and the teacher offers modifications for every pose. If you can sit in a chair, you can do chair yoga.
5 Chair Yoga Poses
These are some of the most common poses you will practice in chair yoga class. Each one can be adjusted to fit your comfort level.
1. Seated Cat-Cow
Sit tall with your feet flat on the floor and hands resting on your knees. As you inhale, arch your back and lift your chest (Cow). As you exhale, round your spine and tuck your chin toward your chest (Cat). Repeat slowly for several breaths. This warms up the spine and releases tension in the back and neck.
2. Seated Forward Fold
Sit at the edge of your chair with feet hip-width apart. Inhale and lengthen your spine. As you exhale, hinge forward from your hips and let your hands reach toward the floor. Let your head and neck relax. Hold for a few breaths, then slowly roll back up. This stretches the hamstrings and lower back.
3. Seated Spinal Twist
Sit tall and place your right hand on the outside of your left knee. Place your left hand behind you on the chair seat. Inhale to lengthen your spine, then exhale and gently twist to the left. Hold for several breaths and repeat on the other side. Twists help with digestion and spinal mobility.
4. Seated Warrior
Turn to sit sideways on your chair. Extend one leg straight behind you with the ball of your foot on the floor. Bend your front knee over your ankle. Raise both arms overhead or keep them at shoulder height. This builds leg strength and opens the hips without requiring you to balance on your own.
5. Seated Pigeon
Sit tall and cross your right ankle over your left knee, keeping your right foot flexed to protect the knee. You should feel a stretch in your outer right hip. For a deeper stretch, gently lean forward from your hips. Hold for several breaths and switch sides. This opens tight hips and glutes.
Schedule & Pricing
When
Thursdays 2:45 PM
Price
$12 per class
Teacher
Samantha Reynolds
Format
In-studio & online