{"id":47150,"date":"2022-11-09T12:15:28","date_gmt":"2022-11-09T12:15:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47150"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"chair-yoga-guide","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/","title":{"rendered":"The Ultimate Chair Yoga Guide For Beginners"},"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-guide\/#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-guide\/#Who_Should_Try_Chair_Yoga\" >Who Should Try 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-guide\/#Why_Should_You_Try_Chair_Yoga\" >Why Should You Try Chair Yoga?<\/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-guide\/#Increase_Your_Balance_And_Flexibility\" >Increase Your Balance And 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-guide\/#Boost_Your_Mental_Well-Being_And_Mood\" >Boost Your Mental Well-Being And Mood<\/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-guide\/#Help_In_Managing_Chronic_Conditions\" >Help In Managing Chronic Conditions<\/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-guide\/#Improve_Muscle_Strength_And_Tone\" >Improve Muscle Strength And Tone<\/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-guide\/#How_Often_Should_I_Practice_Chair_Yoga\" >How Often Should I Practice Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Are_There_Any_Risks_Of_Overdoing_Chair_Yoga\" >Are There Any Risks Of Overdoing Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#How_To_Do_Chair_Yoga\" >How To Do Chair Yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#1_Chair_Pigeon\" >1. Chair Pigeon<\/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-guide\/#2_Chair_Forward_Fold\" >2. Chair Forward Fold<\/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-guide\/#3_Chair_Twist\" >3. Chair Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#4_Chair_Downward_Dog\" >4. Chair Downward Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#5_Chair_Cat-Cow\" >5. Chair Cat-Cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#6_Chair_Eagle_Arms\" >6. Chair Eagle Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#7_Chair_Extended_Side_Angle\" >7. Chair Extended Side Angle<\/a><\/li><\/ul><\/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-guide\/#Tips_For_A_Healthy_And_Safe_Yoga_Practice\" >Tips For A Healthy And Safe Yoga Practice<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Start_With_A_Mini_Practice\" >Start With A Mini Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Explore_The_Less_Physically_Intense_Variation_Of_The_Pose\" >Explore The Less Physically Intense Variation Of The Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Rest_Days_Are_Just_As_Important\" >Rest Days Are Just As Important<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Explore_The_Philosophies_Of_Yoga\" >Explore The Philosophies Of Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Consider_Private_Or_Small_Group_Sessions_With_A_Yoga_Therapist\" >Consider Private Or Small Group Sessions With A Yoga Therapist<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#Getting_The_Most_Out_Of_Chair_Yoga_With_The_BetterMe_App\" >Getting The Most Out Of Chair Yoga With The BetterMe App\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whenever you hear the word yoga, what comes to mind? Probably photos of fitness gurus pulling off poses requiring extreme flexibility, strength, balance and dexterity. You look at them in awe and think, \u201cI can\u2019t possibly do that, right?\u201d Wrong! <\/span><span style=\"font-weight: 400;\">Yoga is not an athletic endeavor requiring great skill and finesse. It\u2019s more than just practicing for a pose. This guide shows you how your journey in yoga can begin with simple but effective chair yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><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<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;\"><strong>Chair yoga<\/strong> is a gentler form of yoga that is suitable for people of all fitness levels. It was developed in 1982 by a yoga instructor, Lakshmi Voelker-Binder, to provide accessible options for students with arthritis (<\/span><a href=\"https:\/\/yogainternational.com\/profile\/lakshmi-voelker#more\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a chair for support helps with balance while minimizing the pressure on your lower joints like your knees and hips. However, this does not make it any less challenging or less beneficial than other forms of yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga should be about understanding what\u2019s right for you. That being said, all yoga poses should be adaptable to whoever is performing it, not the other way around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether done on a mat or in a chair, <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-benefits\/\">yoga<\/a> as a practice focuses on the same principles: staying in the moment, focusing on your breath, and paying attention to your thoughts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Try_Chair_Yoga\"><\/span><strong>Who Should Try Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what <a href=\"https:\/\/betterme.world\/articles\/chair-yoga\/\">chair yoga<\/a> is, you may find yourself asking whether it\u2019s really meant for you. Let\u2019s find out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First off, we should probably point out that chair yoga can be enjoyed by anyone. However, the modified pose may be more ideal for certain population groups, including:<\/span><b><\/b><\/p>\n<ul>\n<li><b>People above 65 years. <\/b><span style=\"font-weight: 400;\">Chair yoga is a safe, low-impact pose that promotes healthy aging, making it suitable for older adults.<\/span><\/li>\n<li><b>People with limited mobility. <\/b><span style=\"font-weight: 400;\">Seated yoga can help people with mobility issues like those suffering from multiple sclerosis, access health benefits of traditional yoga (<\/span><a href=\"https:\/\/meridian.allenpress.com\/ijmsc\/article\/19\/5\/225\/33400\/Mindfulness-in-Motion-for-People-with-Multiple\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>People with sedentary lifestyles. <\/b><span style=\"font-weight: 400;\">If you spend most of your time sitting at a desk at work, then practicing chair yoga can help improve your physical and psychological stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265094\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>People with chronic health conditions. <\/b><span style=\"font-weight: 400;\">Increasing research indicates that seated yoga can help people manage chronic diseases and related pain such as diabetes, arthritis, and dementia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5070378\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\"><i>Should You Do Chair Yoga Every Day?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1024x576.png\" alt=\"chair yoga guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Try_Chair_Yoga\"><\/span><strong>Why Should You Try Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Modified <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">chair yoga poses<\/a> essentially work the same muscles as traditional yoga poses. This means it yields similar health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practicing chair yoga can:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Your_Balance_And_Flexibility\"><\/span><strong>Increase Your Balance And Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining good flexibility and balance is vital for your health and overall well-being. It can reduce your risk of fall injuries as you age and help you stay independent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this 2010 study, older adults practicing chair yoga twice a week showed that they had better lower-body flexibility and static balance (<\/span><a href=\"https:\/\/www.archives-pmr.org\/article\/S0003-9993(10)00028-6\/fulltext\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Your_Mental_Well-Being_And_Mood\"><\/span><strong>Boost Your Mental Well-Being And Mood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown that practicing <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">yoga<\/a> can result in less anxiety and better moods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one small-scale study, older adults that took chair yoga classes once a week reported improvements like better mood, less stress, and fewer panic attacks after 3 months (<\/span><a href=\"https:\/\/bmcgeriatr.biomedcentral.com\/articles\/10.1186\/s12877-017-0520-6\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_In_Managing_Chronic_Conditions\"><\/span><strong>Help In Managing Chronic Conditions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some studies suggest that seated yoga can help people manage chronic health conditions like type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this small pilot study, people with diabetes who enrolled in a 10-minute chair yoga program showed improved heart rate, blood sugar and pressure after 3 months (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5070378\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Muscle_Strength_And_Tone\"><\/span><strong>Improve Muscle Strength And Tone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Traditional yoga poses have been shown to have the ability to improve strength in people of all ages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2021 review found that chair yoga may be instrumental for older adults in developing and maintaining muscle strength (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1902\/htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This is <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">important<\/a> especially since muscle mass tends to decline with age, which may lead to loss of function in older adults (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/#:~:text=Muscle%20mass%20decreases%20approximately%203,to%20disability%20in%20older%20people.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47125 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Practice_Chair_Yoga\"><\/span><strong>How Often Should I Practice Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is important to note that there are no official guidelines on how often you should be practicing chair yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the CDC recommends that adults aged 65 or older should get 2 days of strengthening exercises and 3 days of balance activities weekly (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/older_adults\/index.htm#:~:text=Adults%20aged%2065%20and%20older,of%20activities%20that%20strengthen%20muscles.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Practicing chair yoga twice or three times a week may be a good place to start.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks_Of_Overdoing_Chair_Yoga\"><\/span><strong>Are There Any Risks Of Overdoing Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like every other exercise, there\u2019s a physical aspect of <a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">yoga<\/a>. As such, it can be overdone, putting you at risk of getting injured like any other physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a survey published in the Internal Journal of Yoga Therapy, using excess effort is one of the most common causes of injury during yoga (<\/span><a href=\"https:\/\/meridian.allenpress.com\/ijyt\/article-abstract\/19\/1\/47\/138142\/Understanding-and-Preventing-Yoga-Injuries\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). The instructors reported that the most common injuries included wrist, shoulder, lower back, neck, and knee injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing too much of one type of yoga can also worsen existing injuries or cause a new one. You should try to mix it up every now and then.<\/span><\/p>\n<p><strong>Reasons to use BetterMe are versatile: it provides effective yoga exercises, sheds a light on the benefits and downsides, and keeps you motivated. Check out the app on <a class=\"in-cell-link\" href=\"https:\/\/apps.apple.com\/us\/app\/betterme-health-coaching\/id1264546236\" target=\"_blank\" rel=\"noopener\">the App Store<\/a> or <a class=\"in-cell-link\" href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme\" target=\"_blank\" rel=\"noopener\">Google Play<\/a> and transform your life now.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47128 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597-1024x576.png\" alt=\"chair yoga guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Chair_Yoga\"><\/span><strong>How To Do Chair Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is about adaptability. The type of chair you choose to use is not important. There are no \u201cspecialized yoga chairs\u201d that will make the process <a href=\"https:\/\/betterme.world\/articles\/yoga-inversions-benefits\/\">more efficient<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, it\u2019s important to note that chairs with wheels are not advisable since they are unstable. If you\u2019re relatively short, put some blocks or folded yoga mats under your feet for a firm foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best 7 chair yoga poses you can try out at home:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Chair_Pigeon\"><\/span><strong>1. Chair Pigeon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose can help in managing pain and mobility issues connected with hip arthritis (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/chair-pigeon-pose\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting upright, then bring your right leg over your left leg. Ensure that your right ankle rests on your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now hold this position to feel the stretch.<\/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=\"2_Chair_Forward_Fold\"><\/span><strong>2. Chair Forward Fold<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose helps in stretching your lower back and legs. You can choose to start with the standard method or try the seated forward fold variations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting upright with your knees bent at 90-degree angles and your arms placed straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lean forward while exhaling then move your core towards your lap and your hands towards the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, rest your hands on the floor (or near it if you can\u2019t reach the floor), and feel the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale then slowly rise back to your starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Chair_Twist\"><\/span><strong>3. Chair Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chair twist pose is a great way to lengthen your spine and <a href=\"https:\/\/betterme.world\/articles\/yin-yoga-poses\/\">improve your flexibility<\/a>. It may also aid in managing lower and upper back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/chair-seated-twists\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting upright, ensuring your knees are bent at 90-degree angles, and hands resting on your lap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now turn your upper body to the right while holding the back of your chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position to feel the twist then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47127 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-1024x576.png\" alt=\"chair yoga guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\"><i>Chair Yoga For Beginners: Easy &amp; Effective At-Home Workouts<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Chair_Downward_Dog\"><\/span><strong>4. Chair Downward Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you having trouble with the standard version of the downward dog pose? Chair downward dog is a great alternative.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It provides similar strengthening and stretching <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">benefits<\/a> for your shoulder, legs, and lower back. There\u2019s only one catch. Instead of sitting during this pose, you stand and use the chair for support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing upright, placing your arms at your sides and facing the seat of your chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend forward before placing your hands on your chair\u2019s seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now hold the pose then return to your starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Chair_Cat-Cow\"><\/span><strong>5. Chair Cat-Cow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is gentle and easy to do, and goes a long way in improving your spine\u2019s flexibility. Additionally, it may also reduce neck, back, and shoulder pain (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/chair-cat-cow-pose\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting upright ensuring your knees are bent at 90-degree angles and hands placed on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, inhale and open your chest, moving back your shoulders, and arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring your chin toward your chest, ensuring you round your back and shoulders.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Chair_Eagle_Arms\"><\/span><strong>6. Chair Eagle Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move is useful in strengthening your arms, opening up your shoulder joints, and increasing circulation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your chair and inhale while stretching out your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now exhale before bringing your arms in front of you, then swing your right arm under the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, grab your shoulders with opposite hands, basically giving yourself a hug.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your elbow a little higher while inhaling, then exhale, rolling your shoulders down and back. Take a few 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<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47129 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596-1024x576.png\" alt=\"chair yoga guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207596.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Chair_Extended_Side_Angle\"><\/span><strong>7. Chair Extended Side Angle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose strengthens your lung, chest, and shoulder muscles while stimulating your abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by folding into a forward chair bend (Uttanasana) position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now place your left fingertips on the floor or a yoga block positioned on the outside of your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, open your chest and twist to the right while inhaling. Extend your right arm toward the ceiling and look up to it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for several breaths and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>You can find more depths about everyday yoga on <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\">the BetterMe app<\/a>. Release yourself from stress and make big life changes by just clicking the \u201cdownload\u201d button.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_A_Healthy_And_Safe_Yoga_Practice\"><\/span><strong>Tips For A Healthy And Safe Yoga Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to any healthy and safe yoga practice is balance. To avoid overdoing it and increasing risk of injury, here\u2019s what experts recommend:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_A_Mini_Practice\"><\/span><strong>Start With A Mini Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Try starting off with short sessions of about 15 to 20 minutes. It doesn\u2019t matter whether you do this daily with about 2 days off a week, the risk of injury from overusing these postures will be significantly lowered.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our bodies are excellent at sending signals when something is not right. Make sure you\u2019re paying attention to them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it feels like you\u2019re really straining, then you are. Stop and rest. Same thing applies if your muscles are shaking dramatically, or you can maintain good alignment. Remember, you can always get into the pose again after resting and recovering.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Explore_The_Less_Physically_Intense_Variation_Of_The_Pose\"><\/span><strong>Explore The Less Physically Intense Variation Of The Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While chair yoga is generally simple and easy to pull off, you can try the less challenging variations if you\u2019re still having problems. Everyone is different and it\u2019s ultimately about how comfortable and adaptable you are to a pose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always inquire with your instructor if you\u2019re not sure what a pose entails.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><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 guide\" 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<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Are_Just_As_Important\"><\/span><strong>Rest Days Are Just As Important<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the aim of your practice is centered around building strength and improving flexibility, then you should consider taking rest days between classes. This will give your muscles time to repair and actually build more strength.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Explore_The_Philosophies_Of_Yoga\"><\/span><strong>Explore The Philosophies Of Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Understanding some of the underlying philosophies of yoga like nonviolence could be just as enlightening. Remember, there\u2019s more to yoga than just the physical aspect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exploring the more abstract philosophies of yoga can help you be restrained, and be more generous and gentle with yourself. This prevents overdoing the workout which reduces your risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consider_Private_Or_Small_Group_Sessions_With_A_Yoga_Therapist\"><\/span><strong>Consider Private Or Small Group Sessions With A Yoga Therapist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga therapists can aid in giving you adjustments, guiding you into starting practice, and how to safely increase the intensity. You may even be able to get a yoga therapy session billed through your physical therapist provided there\u2019s a proper prescription for rehabilitation from your doctor.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Getting_The_Most_Out_Of_Chair_Yoga_With_The_BetterMe_App\"><\/span><strong>Getting The Most Out Of Chair Yoga With The BetterMe App\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best things about Chair Yoga is that it can be done by anyone, no matter what their fitness level or age. Whether you are a beginner or an experienced yogi, Chair Yoga can offer a variety of benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The BetterMe app is here to help you with that! It offers a variety of yoga poses that can be done while sitting in a chair, as well as those that need you to support yourself with your hands on the chair. There are also a number of breathing exercises that can help to relax and focus your mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can&#8217;t afford a gym membership or personal trainer, the BetterMe app is a great alternative! It offers all of the same benefits, without the cost.<\/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 essentially a modified version of traditional yoga. It offers similar physical and mental health benefits with the added advantage of being more accessible and low impact.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this mostly seated variant of yoga is great for anyone, it\u2019s especially suitable for older adults, people with mobility issues, and those with sedentary lifestyles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><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","protected":false},"excerpt":{"rendered":"<p>Whenever you hear the word yoga, what comes to mind? Probably photos of fitness gurus pulling off poses requiring extreme flexibility, strength, balance and dexterity. You look at them in awe and think, \u201cI can\u2019t possibly do that, right?\u201d Wrong! Yoga is not an athletic endeavor requiring great skill and finesse. It\u2019s more than just [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51326,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[125],"class_list":["post-47150","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>The Ultimate Chair Yoga Guide For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking about trying chair yoga? Here\u2019s everything you need to know to get you started. Read our complete \u2605 CHAIR YOGA GUIDE. \u27a4 What are you waiting for? Don&#039;t hesitate, change your life today!\" \/>\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=\"The Ultimate Chair Yoga Guide For Beginners\" \/>\n<meta property=\"og:description\" content=\"Thinking about trying chair yoga? Here\u2019s everything you need to know to get you started. Read our complete \u2605 CHAIR YOGA GUIDE. \u27a4 What are you waiting for? Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\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=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 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-guide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"The Ultimate Chair Yoga Guide For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/\"},\"wordCount\":2140,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whenever you hear the word yoga, what comes to mind? Probably photos of fitness gurus pulling off poses requiring extreme flexibility, strength, balance and dexterity. You look at them in awe and think, \u201cI can\u2019t possibly do that, right?\u201d Wrong! <\/span><span style=\\\"font-weight: 400;\\\">Yoga is not an athletic endeavor requiring great skill and finesse. It\u2019s more than just practicing for a pose. This guide shows you how your journey in yoga can begin with simple but effective chair yoga.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\\\"><img 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>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Chair Yoga?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><strong>Chair yoga<\/strong> is a gentler form of yoga that is suitable for people of all fitness levels. It was developed in 1982 by a yoga instructor, Lakshmi Voelker-Binder, to provide accessible options for students with arthritis (<\/span><a href=\\\"https:\/\/yogainternational.com\/profile\/lakshmi-voelker#more\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Using a chair for support helps with balance while minimizing the pressure on your lower joints like your knees and hips. However, this does not make it any less challenging or less beneficial than other forms of yoga.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga should be about understanding what\u2019s right for you. That being said, all yoga poses should be adaptable to whoever is performing it, not the other way around.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether done on a mat or in a chair, <a href=\\\"https:\/\/betterme.world\/article ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/\",\"name\":\"The Ultimate Chair Yoga Guide For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Thinking about trying chair yoga? Here\u2019s everything you need to know to get you started. Read our complete \u2605 CHAIR YOGA GUIDE. \u27a4 What are you waiting for? 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Here\u2019s everything you need to know to get you started. Read our complete \u2605 CHAIR YOGA GUIDE. \u27a4 What are you waiting for? Don't hesitate, change your life today!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Ultimate Chair Yoga Guide For Beginners","og_description":"Thinking about trying chair yoga? Here\u2019s everything you need to know to get you started. Read our complete \u2605 CHAIR YOGA GUIDE. \u27a4 What are you waiting for? Don't hesitate, change your life today!","og_url":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png","type":"image\/png"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"The Ultimate Chair Yoga Guide For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/"},"wordCount":2140,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whenever you hear the word yoga, what comes to mind? Probably photos of fitness gurus pulling off poses requiring extreme flexibility, strength, balance and dexterity. You look at them in awe and think, \u201cI can\u2019t possibly do that, right?\u201d Wrong! <\/span><span style=\"font-weight: 400;\">Yoga is not an athletic endeavor requiring great skill and finesse. It\u2019s more than just practicing for a pose. This guide shows you how your journey in yoga can begin with simple but effective chair yoga.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Chair_Yoga_Guide\"><img 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>\r\n<h2 style=\"text-align: center;\"><strong>What Is Chair Yoga?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\"><strong>Chair yoga<\/strong> is a gentler form of yoga that is suitable for people of all fitness levels. It was developed in 1982 by a yoga instructor, Lakshmi Voelker-Binder, to provide accessible options for students with arthritis (<\/span><a href=\"https:\/\/yogainternational.com\/profile\/lakshmi-voelker#more\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Using a chair for support helps with balance while minimizing the pressure on your lower joints like your knees and hips. However, this does not make it any less challenging or less beneficial than other forms of yoga.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Yoga should be about understanding what\u2019s right for you. That being said, all yoga poses should be adaptable to whoever is performing it, not the other way around.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether done on a mat or in a chair, <a href=\"https:\/\/betterme.world\/article ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/","url":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/","name":"The Ultimate Chair Yoga Guide For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chair-yoga-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/The-Ultimate-Chair-Yoga-Guide-For-Beginners.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Thinking about trying chair yoga? 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