Chair Yoga here is 10 Exercises for you to try

 

🪑 10 Chair Yoga Exercises

1. 🧘‍♀️ Seated Mountain Pose

Sit tall with feet flat on the floor.

Hands rest on thighs, spine long, shoulders relaxed.

Engage your core and breathe deeply.

2. 🙌 Upward Salute (Urdhva Hastasana)

Inhale and raise arms overhead.

Palms face each other or touch.

Stretch upward while keeping shoulders down.

3. 🔄 Seated Spinal Twist

Place right hand on left thigh, left hand behind you.

Inhale to lengthen spine, exhale to twist gently.

Hold and repeat on the other side.

4. 🦵 Seated Leg Extensions

Extend one leg straight out, flex foot.

Hold for a few breaths, then switch legs.

Great for strengthening thighs and improving circulation.

5. 🧍‍♀️ Chair Cat-Cow Stretch

Place hands on knees.

Inhale: arch back, lift chest (Cow).

Exhale: round spine, tuck chin (Cat).

Repeat slowly for spinal mobility.

6. 🦋 Seated Hip Opener

Place ankle over opposite knee (figure 4 shape).

Gently press down on the raised knee.

Lean forward slightly to deepen the stretch.

7. 🫱 Shoulder Rolls

Lift shoulders up, back, and down in slow circles.

Reverse direction after a few rounds.

Relieves tension in neck and shoulders.

8. 🧍‍♂️ Seated Side Stretch

Raise one arm overhead, lean gently to the opposite side.

Keep hips grounded and spine long.

Switch sides after a few breaths.

9. 🧘‍♂️ Seated Forward Fold

Inhale to lengthen spine.

Exhale and fold forward over legs.

Let arms dangle or rest on thighs.

10. 🌬️ Seated Breathwork (Pranayama)

Sit tall, close eyes.

Inhale for 4 counts, hold for 4, exhale for 4.

Repeat for 1–2 minutes to calm the nervous system.

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