{"id":47141,"date":"2022-11-08T16:44:52","date_gmt":"2022-11-08T16:44:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47141"},"modified":"2026-01-30T13:49:52","modified_gmt":"2026-01-30T13:49:52","slug":"chair-yoga-for-beginners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/","title":{"rendered":"Chair Yoga For Beginners: Easy &#038; Effective At-Home Workouts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#What_Is_Chair_Yoga\" >What Is Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Who_Can_Do_Chair_Yoga\" >Who Can Do Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Does_Chair_Yoga_Work\" >Does Chair Yoga Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Increased_Flexibility\" >Increased Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Improved_Strength\" >Improved Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Better_Balance\" >Better Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Relaxation\" >Relaxation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Types_Of_Chair_Yoga_Poses\" >Types Of Chair Yoga Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Chair_Yoga_Sun_Salutation\" >Chair Yoga Sun Salutation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Seated_Mountain_Pose\" >Seated Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Seated_Cat-Cow_Pose\" >Seated Cat-Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Seated_Twist\" >Seated Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Supported_Bridge_Pose\" >Supported Bridge Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#How_Often_Should_You_Do_Chair_Yoga\" >How Often Should You Do Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#How_Long_Will_It_Take_To_See_Results\" >How Long Will It Take To See Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Should_You_Feel_Sore_After_Chair_Yoga\" >Should You Feel Sore After Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#How_Can_Beginners_Get_Started_With_Chair_Yoga\" >How Can Beginners Get Started With Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#Chair_Yoga_On_The_BetterMe_App\" >Chair Yoga On The BetterMe App<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you think of exercise equipment, the first thing that probably comes to mind is a set of dumbbells or a treadmill. And if you have yoga in mind, the image of a mat on the floor is probably what comes to mind. <\/span><span style=\"font-weight: 400;\">But what if you don&#8217;t have any of that equipment? Or what if you&#8217;re not able to get down on the floor? <\/span><span style=\"font-weight: 400;\">That&#8217;s where chair yoga comes in! Chair yoga is a type of yoga that can be done either seated in a chair or standing using a chair for support. <\/span><span style=\"font-weight: 400;\">This type of yoga is perfect for beginners or anyone who has difficulty getting down on the floor. It&#8217;s also great for people who are limited in their mobility or are dealing with injuries. <\/span><span style=\"font-weight: 400;\">Chair yoga is a great way to get started with yoga, and it can be just as effective as traditional yoga. In this article we&#8217;ll answer all your questions about chair yoga, including what it is, its benefits, and how to do it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Chair_Yoga\"><\/span><strong>What Is Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Asanas are the foundation of a <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">yoga practice<\/a>. They are designed to stretch, strengthen, and promote flexibility (<\/span><a href=\"https:\/\/www.mea.gov.in\/in-focus-article.htm?25096\/Yoga+Its+Origin+History+and+Development\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, not all yoga poses are suitable for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who have difficulty getting up and down from the floor, or who have other physical limitations, may find traditional yoga poses difficult or even impossible to do. Enter chair yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair yoga is a type of yoga that can be done while seated in a chair, or while standing using a chair for support. It is an accessible form of yoga that benefits people of all ages and abilities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional yoga, chair yoga does not require you to be super flexible or strong. It is a gentle and low-impact form of exercise that can help improve your overall health and well-being (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/Abstract\/2019\/10000\/Effectiveness_of_Chair_Yoga_for_Improving_the.3.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Do_Chair_Yoga\"><\/span><strong>Who Can Do Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This gentle form of yoga is suitable for just about anyone. However, it is especially beneficial for (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22533347\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3410195\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5177482\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with limited mobility: whether due to age, injury, or chronic health conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who are new to yoga and want to ease into it gradually<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant women<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who are looking for a low-impact form of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who live sedentary lifestyles and want to add more movement into their day<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Chair_Yoga_Work\"><\/span><strong>Does Chair Yoga Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of traditional yoga are well-documented (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229920319117?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/ecam\/2012\/165410\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388116300500?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Luckily for those who cannot do traditional yoga, chair yoga has many of the same <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">benefits<\/a>. Some of the potential benefits of chair yoga include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Flexibility\"><\/span><strong>Increased Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ability to bend, twist, and stretch is important, not just for yoga but for daily life as well. When you do chair yoga regularly, you may find that your range of motion gradually increases (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/Abstract\/2019\/10000\/Effectiveness_of_Chair_Yoga_for_Improving_the.3.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can make it easier to do activities like reaching for items on a high shelf or putting on your socks in the morning. With time, your range of motion may improve such that you can perform traditional yoga poses.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-benefits\/\"><i>Chair Yoga Benefits: 8 Reasons Why You Should Do Seated Exercises<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-47123 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Strength\"><\/span><strong>Improved Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair yoga can help improve your overall strength, including the muscles in your arms, legs, and core. It does this by using your body weight as resistance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get stronger, you may find it easier to do everyday activities like carrying groceries or getting in and out of a car. Plus, stronger muscles can help <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">protect your joints<\/a> from injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Balance\"><\/span><strong>Better Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga, in general, can help improve your balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3995122\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you may not be doing standing balance poses in chair yoga, the asanas can still help you develop better balance (<\/span><a href=\"https:\/\/academic.oup.com\/ageing\/article\/45\/1\/21\/2195366\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). They improve your mind-body connection and help you learn to control your body while in different positions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can come in handy if you ever find yourself off-balance, such as when you trip on a curb.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relaxation\"><\/span><strong>Relaxation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the main goals of <a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">yoga<\/a> is to promote relaxation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229906000434\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Chair yoga is no different.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The slow, controlled movements and deep breathing can help you clear your mind and ease tension in your body. This can lead to improved sleep, reduced stress levels, and a general sense of well-being (<\/span><a href=\"https:\/\/bmccomplementmedtherapies.biomedcentral.com\/articles\/10.1186\/s12906-015-0614-7\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-47130 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1024x576.png\" alt=\"chair yoga for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Chair_Yoga_Poses\"><\/span><strong>Types Of Chair Yoga Poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different types of chair <a href=\"https:\/\/betterme.world\/articles\/yoga-inversions-benefits\/\">yoga poses<\/a>. Some poses can be done while seated in a chair while others require you to stand using the chair for support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few examples of common chair yoga poses:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chair_Yoga_Sun_Salutation\"><\/span><strong>Chair Yoga Sun Salutation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is a series of movements that are often done at the beginning of a traditional yoga practice. They help warm up your body and get your blood flowing. To do the chair yoga sun salutation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and reach your arms up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and fold forward, placing your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lift your head, shoulders, and chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and round your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and reach your arms up overhead again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence for 10\u201320 breaths.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Mountain_Pose\"><\/span><strong>Seated Mountain Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is a good way to start your chair yoga practice. It helps you focus on your breath and connect with your body. To perform the seated mountain pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few deep breaths and focus on your breath.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Cat-Cow_Pose\"><\/span><strong>Seated Cat-Cow Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose targets your spine. Spinal twists are important for improving flexibility and range of motion in your back. To do the seated cat-cow pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and look down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for 10\u201320 breaths.\u20700<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Forward Bend: This pose stretches your back, shoulders, and hamstrings. It&#8217;s also a good pose for calming the nervous system. To do the seated forward bend:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and reach your arms up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and fold forward, placing your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your head and neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5\u201310 breaths.<\/span><\/li>\n<\/ol>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;CTA: BetterMe will provide you with healing and rejuvenating yoga exercises for beginners. Download the app on the Apple Store or Google Play, and enjoy magical results now.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1049345,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:4,&quot;12&quot;:0,&quot;23&quot;:1}\" data-sheets-textstyleruns=\"{&quot;1&quot;:0}\uee10{&quot;1&quot;:111,&quot;2&quot;:{&quot;2&quot;:{&quot;1&quot;:2,&quot;2&quot;:1136076},&quot;9&quot;:1}}\uee10{&quot;1&quot;:126}\" data-sheets-hyperlinkruns=\"{&quot;1&quot;:111,&quot;2&quot;:&quot;https:\/\/apps.apple.com\/us\/app\/betterme-health-coaching\/id1264546236&quot;}\uee10{&quot;1&quot;:126}\"><strong>BetterMe will provide you with healing and rejuvenating yoga exercises for beginners. Download the app on <a class=\"in-cell-link\" href=\"https:\/\/apps.apple.com\/us\/app\/betterme-health-coaching\/id1264546236\" target=\"_blank\" rel=\"noopener\">the Apple Store<\/a> or <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme\">Google Play<\/a>, and enjoy magical results now.<\/strong><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-47126 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1024x576.png\" alt=\"chair yoga for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Twist\"><\/span><strong>Seated Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose stretches <a href=\"https:\/\/betterme.world\/articles\/yin-yoga-poses\/\">your back and shoulders<\/a>. It also helps improve digestion. To do the seated twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall in your chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on your left knee and your left hand behind you on the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and twist to the left, looking over your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5\u201310 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supported_Bridge_Pose\"><\/span><strong>Supported Bridge Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose stretches your chest, neck, and back. It also helps improve posture. To do the supported bridge pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your back against the back of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet flat on the ground and hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lift your hips, tilting your pelvis forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5\u201310 breaths.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Chair_Yoga\"><\/span><strong>How Often Should You Do Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is a gentle form of <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">exercise<\/a> that can be done daily. If you&#8217;re just starting, you may want to practice chair yoga 3\u20134 times per week. That&#8217;s because your muscles will need time to adjust to the new movements and positions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body becomes stronger and <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\">more flexible<\/a>, you can increase the frequency of your practice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_To_See_Results\"><\/span><strong>How Long Will It Take To See Results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That depends on your goals. If you&#8217;re looking to improve your flexibility, you may see results within a few weeks. If you&#8217;re trying to build muscle strength, it may take a few months to see significant results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you&#8217;ll likely feel the benefits of chair yoga after your very first session. That&#8217;s because physical activity often has the immediate effect of improving mood and energy levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So even if you don&#8217;t see major changes in your body right away, know that chair yoga is still working its magic!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Feel_Sore_After_Chair_Yoga\"><\/span><strong>Should You Feel Sore After Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Soreness is normal after any type of physical activity, including chair yoga. However, the soreness should go away after a day or two. If you&#8217;re feeling pain that lasts longer than that, it&#8217;s important to listen to your body and take a break from yoga.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga\/\"><i>Chair Yoga: Why And How To Get The Benefits Of Seated Exercise<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-47124 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601-1024x576.png\" alt=\"chair yoga for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207601.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Beginners_Get_Started_With_Chair_Yoga\"><\/span><strong>How Can Beginners Get Started With Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beginners should follow these tips to get started with chair yoga:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start slow:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t try to do too much too soon. Begin with just a few poses and gradually add more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body:<\/b><span style=\"font-weight: 400;\"> If a pose feels uncomfortable, stop doing it. And if you&#8217;re feeling pain, take a break.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t forget to breathe! Breath is an important part of yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find a comfortable seat:<\/b><span style=\"font-weight: 400;\"> A sturdy, comfortable chair is essential for chair yoga. Make sure the chair is at a height that allows your feet to touch the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice regularly<\/b><span style=\"font-weight: 400;\">: The more you do chair yoga, the better the results. Try to practice 3\u20134 times per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up and cool-down:<\/b><span style=\"font-weight: 400;\"> Before you start your yoga practice, take a few minutes to warm up with some basic stretches. And when you&#8217;re finished, do some gentle stretches to cool down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine it with other activities:<\/b><span style=\"font-weight: 400;\"> Chair yoga is a great way to add movement to your day. But it&#8217;s not the only way. Combine chair yoga with other activities like walking, swimming, or Tai Chi to get the most benefit.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Yoga_On_The_BetterMe_App\"><\/span><strong>Chair Yoga On The BetterMe App<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting out on your own can be daunting, and going to regular yoga classes isn\u2019t always possible. That\u2019s where the BetterMe app comes in to make things easier for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The chair yoga section has a series of easy-to-follow routines that target different areas. Pick the ones you like or need the most and add them to your daily routine. Watch the instructional videos to make sure you\u2019re doing the poses correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With gentle warm-up and cool-down stretches included, these workout sessions can easily become a part of your day. Choose between different durations and difficulty levels to find a routine that suits you.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is a great way to exercise at home, especially if you have limited mobility or are new to yoga. It&#8217;s also an effective way to increase flexibility and strength, improve posture, and calm the mind. Practice 3\u20134 times per week to see the best results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V1_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you think of exercise equipment, the first thing that probably comes to mind is a set of dumbbells or a treadmill. And if you have yoga in mind, the image of a mat on the floor is probably what comes to mind. But what if you don&#8217;t have any of that equipment? Or what [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[45],"class_list":["post-47141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chair Yoga For Beginners: Easy &amp; Effective At-Home Workouts - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a gentle and effective way to exercise at home? \u2605 CHAIR YOGA FOR BEGINNERS \u27a4 is a great option! Learn about the benefits of chair yoga and how to get started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair Yoga For Beginners: Easy &amp; Effective At-Home Workouts\" \/>\n<meta property=\"og:description\" content=\"Looking for a gentle and effective way to exercise at home? \u2605 CHAIR YOGA FOR BEGINNERS \u27a4 is a great option! Learn about the benefits of chair yoga and how to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T13:49:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Chair Yoga For Beginners: Easy &#038; Effective At-Home Workouts\",\"dateModified\":\"2026-01-30T13:49:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/\"},\"wordCount\":1811,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you think of exercise equipment, the first thing that probably comes to mind is a set of dumbbells or a treadmill. And if you have yoga in mind, the image of a mat on the floor is probably what comes to mind. <\/span><span style=\\\"font-weight: 400;\\\">But what if you don't have any of that equipment? Or what if you're not able to get down on the floor? <\/span><span style=\\\"font-weight: 400;\\\">That's where chair yoga comes in! Chair yoga is a type of yoga that can be done either seated in a chair or standing using a chair for support. <\/span><span style=\\\"font-weight: 400;\\\">This type of yoga is perfect for beginners or anyone who has difficulty getting down on the floor. It's also great for people who are limited in their mobility or are dealing with injuries. <\/span><span style=\\\"font-weight: 400;\\\">Chair yoga is a great way to get started with yoga, and it can be just as effective as traditional yoga. In this article we'll answer all your questions about chair yoga, including what it is, its benefits, and how to do it.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\\\" alt=\\\"Get Your Personalized Chair Yoga Plan!\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Chair Yoga?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Asanas are the foundation of a <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\\\">yoga practice<\/a>. They are designed to stretch, strengthen, and promote flexibility (<\/span><a href=\\\"https:\/\/www.mea.gov.in\/in-focus-article.htm?25096\/Yoga+Its+Origin+History+and+Development\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, not all yoga poses are suitable for everyone.<\/span>\\r\\n\\r\\n<span style ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/\",\"name\":\"Chair Yoga For Beginners: Easy & Effective At-Home Workouts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg\",\"dateModified\":\"2026-01-30T13:49:52+00:00\",\"description\":\"Looking for a gentle and effective way to exercise at home? \u2605 CHAIR YOGA FOR BEGINNERS \u27a4 is a great option! 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Learn about the benefits of chair yoga and how to get started.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Chair Yoga For Beginners: Easy & Effective At-Home Workouts","og_description":"Looking for a gentle and effective way to exercise at home? \u2605 CHAIR YOGA FOR BEGINNERS \u27a4 is a great option! Learn about the benefits of chair yoga and how to get started.","og_url":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-30T13:49:52+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Chair Yoga For Beginners: Easy &#038; Effective At-Home Workouts","dateModified":"2026-01-30T13:49:52+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/"},"wordCount":1811,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you think of exercise equipment, the first thing that probably comes to mind is a set of dumbbells or a treadmill. And if you have yoga in mind, the image of a mat on the floor is probably what comes to mind. <\/span><span style=\"font-weight: 400;\">But what if you don't have any of that equipment? Or what if you're not able to get down on the floor? <\/span><span style=\"font-weight: 400;\">That's where chair yoga comes in! Chair yoga is a type of yoga that can be done either seated in a chair or standing using a chair for support. <\/span><span style=\"font-weight: 400;\">This type of yoga is perfect for beginners or anyone who has difficulty getting down on the floor. It's also great for people who are limited in their mobility or are dealing with injuries. <\/span><span style=\"font-weight: 400;\">Chair yoga is a great way to get started with yoga, and it can be just as effective as traditional yoga. In this article we'll answer all your questions about chair yoga, including what it is, its benefits, and how to do it.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chair_Yoga_For_Beginners\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23_2023_07_03_max_GifChair_V2_ggl.gif\" alt=\"Get Your Personalized Chair Yoga Plan!\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>What Is Chair Yoga?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Asanas are the foundation of a <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">yoga practice<\/a>. They are designed to stretch, strengthen, and promote flexibility (<\/span><a href=\"https:\/\/www.mea.gov.in\/in-focus-article.htm?25096\/Yoga+Its+Origin+History+and+Development\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, not all yoga poses are suitable for everyone.<\/span>\r\n\r\n<span style ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/","url":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/","name":"Chair Yoga For Beginners: Easy & Effective At-Home Workouts - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Capture-One-Catalog0277-scaled.jpg","dateModified":"2026-01-30T13:49:52+00:00","description":"Looking for a gentle and effective way to exercise at home? \u2605 CHAIR YOGA FOR BEGINNERS \u27a4 is a great option! 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