Chair yoga isn't just for seniors—it's beneficial for anyone, especially those who spend long hours at a desk.

Exercising while seated might seem odd at first. After all, people often associate a lack of interest in physical activity with being a 'couch potato.' But chair yoga is a great seated exercise that offers a range of benefits.

Chair yoga is simply traditional yoga done while seated in or using a chair. While often marketed to older adults, chair yoga is increasingly recognized for its positive impact on people of all ages, with numerous studies highlighting its benefits for older individuals.

A small study published in the April 2023 issue of the journal Healthcare found that chair yoga helped women aged 65 and older with knee osteoarthritis by improving their functional fitness and daily activity levels. This suggests that chair yoga may reduce the risk of osteoarthritis progressing into a disabling condition.

Chair yoga is perfect for everyone, regardless of age, particularly if you're sitting at a desk for long periods. A brief 15-minute session of chair yoga or guided meditation has been shown to significantly reduce stress, as demonstrated in a 2012 study in Evidence-Based Complementary and Alternative Medicine. Many companies even offer free chair yoga classes to employees to promote better health and stress management.

Stacie Dooreck, a certified yoga instructor from Larkspur, California, has been teaching chair yoga in the San Francisco Bay Area for decades, and it's no surprise to her how popular it has become.

'Chair yoga is suitable for all ages and can be practiced gently,' says Dooreck. 'It also enhances flexibility and posture—something particularly helpful for office workers who tend to slouch at their desks—and it can alleviate repetitive stress injuries like carpal tunnel syndrome.'

Chair Yoga for Everyone

Although yoga is often linked with calmness and meditation, Dooreck explains that it actually boosts energy levels and helps improve focus and concentration after each session.

Chair yoga also provides an alternative way to move for those who may struggle with traditional exercise, says Ansley Davis, a master trainer with YogaSix in Chicago. While she often teaches older adults, those with injuries, and people who find it difficult to get up and down from the floor, she believes chair yoga is beneficial for people of all ages and abilities.

'Chair yoga is perfect for relieving tension, easing muscle soreness, and improving overall mobility,' says Davis. 'It’s also an excellent option for a rest day, and varying your movements only enhances the benefits.'

Regular yoga practice has been shown to improve blood circulation, enhance sleep quality, support better breathing, and elevate your sense of well-being. Additionally, it can help lower blood pressure, reduce anxiety and depression, and alleviate chronic pain and inflammation, according to research.

Getting Started with Chair Yoga

Want to give chair yoga a go? Start with just five minutes a day.

'Five minutes of chair yoga daily is more effective than a single hour-long session each week,' Dooreck advises. 'The key is to build a consistent habit. Once you begin, you’ll likely want to extend your sessions because of how much better you’ll feel.'

If you experience any pain or discomfort while doing a pose, don’t push through it. Slow down or take a brief pause before continuing to the next movement.

'Even if you don’t feel immediate pain, if you spend a lot of time sitting or being inactive, you’ll start noticing improvements over time,' says Davis. 'You might suddenly realize, ‘Wow, I can turn my head further,’ or ‘I’m breathing more deeply now.’'

Here are some basic movements for beginners. As you go through these poses, breathe slowly and deeply through your nose. This technique engages your diaphragm—the primary muscle for breathing—and helps you take deeper, more calming breaths.

Joint Warm-up

Sit up straight at the edge of your chair, facing forward, and make circular motions with your hands and feet, either together or separately. This simple movement can help prevent wrist issues like carpal tunnel syndrome and reduce leg fatigue, according to Dooreck.

Cat-Cow

This yoga sequence involves arching and rounding your spine, explains Davis. Sit up straight, inhale as you gently lift your chin and push your chest forward into the cow pose, which opens up the chest. Then, exhale as you round your spine into the cat pose, stretching your upper back.

Side Bends

Raise your right hand overhead and gently lean to the left, then switch and raise your left hand while leaning to the right.

Twists

Twist to one side, hold the position for three to five deep breaths, then slowly switch to the other side.

Seated Forward Bend

This movement is perfect for releasing shoulder tension. Start by placing both feet flat on the floor and pushing your chair back from your desk. Reach your arms upward, interlace your fingers, then slowly bend forward so that your chest touches your knees and your hands reach the floor.

Standing Frame

Hold each elbow with the opposite hand, then lift your arms overhead. Imagine pulling your arms apart while still keeping them connected. Maintain this position for five deep breaths.

Seated Pose

Finish your session with your feet flat on the floor and your hands resting comfortably on your thighs. Breathe slowly and deeply for several minutes, tuning into your body and the sounds around you. Before standing or returning to work, place one hand over the other on your heart.

Melanie Radzicki McManus is a freelance writer specializing in hiking, travel, and fitness.