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5 Chair Yoga Sequences That Will Have You on the Edge of Your Seat

To build strength and flexibility, do take these yoga poses sitting down.

For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.

Maybe you’re nursing a bum knee. Or you’re tied to your desk trying to meet a deadline. Or your balance isn’t what it used to be. That doesn’t mean you have to skip your yoga practice. Chair yoga gives you the opportunity to stretch and strengthen, just like a traditional yoga practice.

“With some creativity you can still get such a great yoga stretch for the body,” says Jivana Heyman, founder and director of Accessible Yoga. “All the practices can be adapted for the chair.” You will have the benefit of extra support—whether you’re sitting on the chair, using it in lieu of blocks, or have it nearby for stability.  And it may be a safer and more accessible way to practice if you have had injuries.

See also: Chair Yoga as a Radical Practice of Inclusion

Outside+ members get access to all of Yoga Journal‘s practice content—including sequences like the ones below—to help you get in touch with your body. Even better, you also get access to our complete archive—from inspirational stories to meditation methods—live and on-demand classes, the print magazine, and more. Not a member? There’s never been a better time to sign up.

A Chair Yoga Sequence for the Whole Body (and Mind)

Woman using a yoga strap to do a leg stretch from a chair
(Photo: Sarit Z. Rogers)

Chair yoga is one of the most democratic forms of yoga: It’s accessible to almost anyone. Try this chair yoga sequence designed by Jivana Heyman to reduce joint strain and boost your concentration, mobility, and strength.

Engage and Energize Your Body Without Leaving Your Chair

If you don’t have time to get on your mat, you can re-energize yourself using this simple chair yoga sequence designed by Jenifer Cohen Harper and Mayuri Gonzalez.  It’s perfect for desk-bound days or any time you’re feeling sluggish.

These 16 Chair Yoga Poses Are Perfect for the Office

A woman stands in front of a chair with her hands over her chest, ready to do some chair yoga

Whether you’re working from home or toiling away at the office, taking a few minutes to breathe and stretch can help boost your energy and your creativity. This sequence incorporates quiet meditation, invigorating breathwork, and deep stretches to clear your mind so you can perform at your peak.

A Refreshing Slow Flow Practice to Try at Your Desk

yoga at your desk

If work has you feeling tense and tight, Jillian Pransky’s desk yoga practice can help you loosen up without leaving your seat. And the best part? This short and slow practice won’t even take up your whole lunch hour.

Can Desk Yoga Bring Inner Peace? We Like to Think So

Chair Yoga Poses to tame anxiety

Looming deadlines, a mile-long to-do list, and that one special co-worker who is like a pebble in your shoe: sometimes the workplace can feel like the worst place. Ease your stress with this seated yoga routine from Lynn Stoller, a Boston-based hatha yoga teacher and occupational therapist.

Want to learn more about chair yoga? Join Jivana Heyman, founder of Accessible Yoga, for Chair Yoga 101, our five-week, on-demand course focused on creating an accessible yoga practice. Outside+ members save 50 percent off! Join today!