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Top 9 Chair Yoga Poses for Beginners

Updated on September 30, 2019
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I gain all this experience by going to yoga class. I wish to become a certified yoga trainer one day.


Yoga is a great way to get a healthy and fit body that can tackle any health-related problems in the future.

But sometimes it happens with some people that they are not able to perform yoga on the ground or on a flat floor.

It could be because anything like you works in a 9-5 job which doesn’t allow you to do yoga ( don’t get time ), or you are a elder person who is not able to stand up properly because of some problem.

One more thing that I want to clear here, that by 9-5 job people I mean they want a more convenient way to do yoga in their free time and by elder people I meant people who are 50, 55, 60 or 70 years old not people who are 80 or 100+ years old.

So don’t worry about it, because in this article I am going to share some poses that you can do on your chair.

Also, these are all beginners-level poses so anyone can try these poses easily.

Top chair poses for beginners

  1. Mountain pose

  2. Raised hands pose

  3. Cat & cow pose

  4. Spinal twist pose

  5. Pigeon pose

  6. Triangle pose

  7. Ear to shoulder pose

  8. Forward bend pose

  9. Savasana pose

We are going to see these yoga poses in detail so without further due let’s get started.

1. Seated Mountain Pose

The first pose on this list is a mountain pose, this poses is also known as Tadasana is consist of two words Tada and asana, here Tada means “Mountain” and asana means “ Pose “.

This pose is like a meditation pose and also a fundamental pose for beginners, this pose is warm-up your body before doing hard yoga poses.

Steps to perform this pose:-

  1. To start with seated mountain pose ( chair Tadasana ), you need to sit close to the front end of the chair while keeping your feet parallel, your hip should be width apart, your knees and ankles should face outwards.

  2. Push your heels down into the floor. Anchor your spine bones on the chair.

  3. Now raise your head to the ceiling to stretch your neck and spine.

  4. Raise your sternum and retain your chin parallel to the floor, draw your palms together at your heart.

  5. Touching your thumbs to your sternum.

  6. Contract your abs muscles and inner thighs while moving your shoulders up, back, and then resting down.

  7. You need to remember when you do all these things you have to breathe deeply.


This pose must not be performed by people who have a low blood pressure problem, a patient of varicose vein, insomnia, knee injury. Women who are pregnant must consult their doctor before doing this pose.

2. Raised hands pose

So second pose on this list known as raised hands pose, in this pose you stretch your shoulder joints, your latissimus dorsi ( lats ), and your back this stretch gives a good amount of relief to these areas.

Steps to perform this pose:-

  1. In the beginning, sit on a chair your spine should be straight.

  2. Now make a prayer pose with your both hands.

  3. As you inhale take your hands backward from your head.

  4. Go as far as possible, don’t go hard on yourself.

  5. Feel the stretch, hold this pose for at least 10-15 seconds.

  6. Then exhale and get back to the previous position, do this for 5-6 times.


If you have a shoulder, neck, back injury then you should not perform this pose and women who are pregnant must not perform this pose.

3. Seated Cat & cow pose

Seated Cat & cow pose is great to reduce stress in your back, neck, and shoulder. If you do this pose in the morning after you wake up it can be your coffee too, I mean it wakes almost all muscles of your body expect legs.

Steps to perform this pose:-

  1. To start do in this pose ( seated cat-cow pose ), all you need to get to sit on a chair with the spine extended and your both feet should be on the floor.

  2. Put your both hands on your knees.

  3. When you arch your spine and roll your shoulders back and down inhale when you draw your shoulder blades onto your back.

  4. This is what we call a "cow position".

  5. When you turn your spine and down your chin to your chest, letting your both shoulders and head come forward.

  6. This is what do we call a "cat position".

  7. Now keep moving in cat on the exhale and cow when you inhale for five breaths.


This pose must not perform by people who have head or knee injury, back or neck injury. Women who are pregnant must not perform this pose.

4. Pigeon pose

Doing pigeon pose really helped me during my lower back pain and I am sure if you do it every day for at least 5-6 times you will be able to get rid of your lower back, hip rotators problem.

Because when you perform this pose it put a sufficient amount of pressure and also gives a good stretch to your lower back and hip rotators.

Steps to perform this pose:-

  1. In the beginning, you need to take your left ankle to rest on your right thigh.

  2. Always keep your knee in a straight line with the ankle as much as possible.

  3. Now keep this pigeon pose or asana for four to six breaths.

  4. You may forward bend to increase the stretch if you feel comfortable.

  5. Now do this all process again with the right leg.


This pose must not be performed by people who have back, neck, shoulder or knee injury or pain, a problem with their abdominal area.

5. Seated Triangle pose

Next on this list, a pose known as the seated triangle pose. When you perform this It will make your upper body feel relax.

Do this pose at least 5-6 times a day to be stress-free and relaxed.

Steps to perform this pose:-

  1. In the beginning, sit on a chair keep your spine ina straight line and make sure that you use a handless chair.

  2. Now raise your both arms upwards your palms should be facing each other.

  3. Afterward, take any hand of yours whether left or right, if you are taking your right hand then put it on the right side floor just before your right foot.

  4. Drop your body where your hand is going to be put.

  5. Look up to the roof and hold this position for 10-12 seconds.

  6. Then repeat it on the other side, do this for 8-10 times each side.

  7. Remember to inhale while dropping your body and exhale while getting back to the previous position.


If you have any injury or pain in your neck or upper traps/back, headache, cervical then you should not try this pose.

6. Spinal twist pose

Next on our list, is the pose known as spinal twist pose. This pose will help you to make your body posture correct and also strengthen your spine.

If you perform this pose every day you can prevent your spine from future problems.

Steps to perform this pose:-

  1. On our list this is the last pose, so to start with this pose, all you need to do come and sit sideways on the chair.

  2. Now you should be facing to the right.

  3. After that twist, your torso toward your right, hold this position onto the back of the chair for at least 10-15seconds, for a good spinal twist.

  4. When you twist your spine exhale, and when you lengthen your spine inhale for at least 6-7 breaths.

  5. Now move to the right side of the chair and do this whole process again to the left side.


If you have an injury in your spine or back you must consult your doctor before doing this stretch. Pregnant ladies must avoid this pose.

7. Savasana pose

So we have reached our last pose on this list Savasana, I included this pose to consume the entire benefits of the poses you have done previously.

This pose will help you to calm down your body and mind also it helps to control your thought and increases self-control.

Steps to perform this pose:-

  1. This pose is too easy to do.

  2. You just need to sit down on a chair while keeping your spine straight.

  3. Now open your arms, your hands should be facing forward.

  4. Inhale a deep breath hold it for 3-5 seconds and then exhale it slowly.

  5. Repeat it for least 10-12 times to get the most out of it.


So the conclusion of this article is to do yoga every day to be healthy and fit. Because I see many people who do yoga for 1-2 times a week and then say “ Yoga is not good “.

That is why perform yoga every day, whatever yoga course you do or whatever level you are whether a beginner, an intermediate or an advance person if you will not do yoga every day it won’t help.

Because if you take medicine of any disease for 1-2 times a week and go back to the doctor and say your medicine is not good then my friend you are messing with your health.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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