{"id":51088,"date":"2023-05-22T19:46:34","date_gmt":"2023-05-22T19:46:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51088"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-is-chair-yoga","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/","title":{"rendered":"What Is Chair Yoga? Benefits, Poses And More"},"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:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#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:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#What_Is_Chair_Yoga_Good_For\" >What Is Chair Yoga Good For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#A_Simple_Chair_Yoga_Sequence_For_Beginners\" >A Simple Chair Yoga Sequence For Beginners<\/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:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#Seated_Urdhva_Hastasana\" >Seated Urdhva Hastasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#Seated_Chakravakasana_%E2%80%93_CatCow_Pose\" >Seated Chakravakasana &#8211; Cat\/Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#Seated_Uttanasana_%E2%80%93_Forward_Bend\" >Seated Uttanasana &#8211; Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#Seated_Spinal_Twist\" >Seated Spinal Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#Seated_Bhujangasana_%E2%80%93_Cobra_Pose\" >Seated Bhujangasana &#8211; Cobra Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#What_Is_A_Yoga_Ball_Chair\" >What Is A Yoga Ball Chair?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#What_Is_Chair_Yoga_Exercise\" >What Is Chair Yoga Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#What_Is_Chair_Pose_Yoga\" >What Is Chair Pose Yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#The_Bottom_Line_What_Is_Chair_Yoga\" >The Bottom Line: What Is Chair Yoga?<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the last few decades, the ancient and complex Indian practice of yoga has found its place in the fitness world and become a global phenomenon. While it originally wasn\u2019t a fitness practice &#8211; rather, more of a spiritual practice &#8211; yoga is now synonymous with complicated twists and poses that seem to require incredible levels of strength, mobility and flexibility. <\/span><span style=\"font-weight: 400;\">What happens if you would like to experience the renowned benefits of this practice, but are nowhere near the fitness and flexibility levels of models and influencers that we see all across social media? This is where chair yoga comes in. <\/span><span style=\"font-weight: 400;\">If you\u2019d like to know \u2018what is chair yoga?\u2019, learn simple chair yoga exercises to do in the comfort of your home (or office), and even the endless benefits of this exercise, read on!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><img decoding=\"async\" class=\"alignnone\" 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><b>What Is Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Often referred to as \u2018gentle chair yoga\u2019 or \u2018seated yoga\u2019, it is a gentle variation of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-sequence\/\">yoga<\/a> that is usually done while sitting down. It should be noted that while the majority of the poses in this variation are indeed done while seated, some chair yoga poses can be done while standing &#8211; in this case, the chair is used mostly for support.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Chair_Yoga_Good_For\"><\/span><b>What Is Chair Yoga Good For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are not sure if this modified form of yoga is for you, here are some chair yoga benefits that may convince you to give it a try<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It\u2019s accessible<\/b><span style=\"font-weight: 400;\"> &#8211; While yoga is generally easily accessible to most &#8211; i.e. you do not need to go to a studio, have fancy\/expensive equipment, or pay anyone to <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-weight-loss\/\">train you<\/a> &#8211; most poses we see taught\/practiced in traditional yoga are not easy to do for certain groups in society.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, people with limited mobility, disabled persons, those who live with chronic pain and are unable to stand or sit on the ground and\u00a0 older adults cannot do many of the poses we see all over social media.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner friendly<\/b><span style=\"font-weight: 400;\"> &#8211; Chair yoga is not only for older adults or people with disabilities. Because it\u2019s really easy and safe to do, it works great for beginners. One thing that people tend to forget is that, just because yoga is relatively easy to do, doesn\u2019t mean that it doesn\u2019t have some side effects.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muscle injuries are a very real side effect of this <a href=\"https:\/\/betterme.world\/articles\/yoga-chair-pose\/\">practice<\/a>. Doing gentle chair yoga will help your body and muscles get used to stretching which will prevent this issue down the line when you attempt normal or more complex yoga poses\/sutras (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33338582\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wall-yoga-poses\/\"><i>Beyond Traditional Asanas: Exploring The Art Of Wall Yoga Poses<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47130 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1024x576.png\" alt=\"what is chair yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can reduce pain, improve physical function and quality of life in older adults<\/b><span style=\"font-weight: 400;\"> &#8211; Many seniors live with chronic pain caused by a variety of issues such as neurodegenerative and musculoskeletal conditions, arthritis and osteoarthritis as well as peripheral vascular diseases.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This pain impairs their physical function, which not only affects their quality of life but also leaves them in isolation &#8211; causing another slew of issues like depression, anxiety, cognitive impairment , etc. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8928105\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A study published in 2016 in the <\/span><i><span style=\"font-weight: 400;\">Journal of the American Geriatrics Society<\/span><\/i><span style=\"font-weight: 400;\"> found that chair yoga exercise can help older adults deal with and manage pain better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the study, older adults were divided into 2 groups &#8211; the first were assigned to do chair yoga and the second group were assigned a Health Education <a href=\"https:\/\/betterme.world\/articles\/28-day-chair-yoga-for-seniors\/\">program<\/a>. Both groups had to do each program for 45 minutes, twice a week for 8 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After the 8 weeks, researchers found that the senior chair yoga group had greater pain reduction and pain interference which lasted up to 3 months after the study. What\u2019s more, the seniors also reported reduced fatigue and improved gait speed. All the seniors in the study experienced pain and reduced physical function due to suffering from osteoarthritis in their lower extremities (<\/span><a href=\"https:\/\/agsjournals.onlinelibrary.wiley.com\/doi\/10.1111\/jgs.14717\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can improve mental health<\/b><span style=\"font-weight: 400;\"> &#8211; While yoga is now mainly seen as a form of physical fitness exercise, its origins can be traced back to more spiritual and meditative roots.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies over the years have shown that it can be used for therapeutic effects as well. When done right, yoga asanas\/posture\/poses create a great mind-body connection which can help with the alternative treatment of mental health issues like stress, anxiety, depression, irritability and other mood disorders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40688-014-0031-9\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly enough, the <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-exercises\/\">practice<\/a> can also help build self- confidence and fix body image issues, which are closely related to mental health (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2012-14627-021\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is also useful for major degenerative mental illnesses like Parkinsons, multiple sclerosis, fibromyalgia and more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4684133\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hindawi.com\/journals\/ecam\/2018\/8516351\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Can help you sleep better<\/strong> &#8211; According to statistics provided by the <\/span><i><span style=\"font-weight: 400;\">Sleep Foundation<\/span><\/i><span style=\"font-weight: 400;\">, not only do a majority of adults get less than the recommended 7 or more hours of sleep per night, but most of them also tend to wake up tired and experience issues such as insomnia, sleep apnea and other disorders (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you fall in any of the above groups, chair yoga some hours before bed, could help you sleep better. Research over the years has shown that meditation as well as breathing techniques in yoga can help people of all ages sleep better (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/yoga-and-sleep\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24755569\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3667430\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><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=\"what is chair yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207597.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Increased muscle tone and strength<\/strong> &#8211; When it comes to things like muscle toning and strength, weight lifting is the type of exercise mostly associated with this. However, since many older adults, people with disabilities or those living with chronic illnesses cannot lift heavy weights right off the bat, chair yoga is a great place to start.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a meta analysis published in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Environmental Research and Public Health<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2021, researchers found that senior chair exercise was a great way to improve physical ability, functions of daily living and slow progression of disease and disability in older adults.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from this, their review of 17 studies with a total of 1388 participants helped conclude that chair-based exercise programmes like this one helped boost upper body strength and function (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1902\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Simple_Chair_Yoga_Sequence_For_Beginners\"><\/span><b>A Simple Chair Yoga Sequence For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A yoga sequence is something used in many <a href=\"https:\/\/betterme.world\/articles\/yoga-breathing-exercises\/\">yoga classes<\/a> across the world. It is described as the art of putting poses in a continuous and connected pattern that creates a simple flow from one posture to another.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a simple chair yoga sequence that you can do at home &#8211; or during your break at work<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Some points to note before starting:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any chair works &#8211; Just make sure that you are comfortable on it. Chairs with wheels are discouraged as they will mess with balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height of chair is important &#8211; Your legs should be comfortably planted on the ground during these poses. Adjust the height of your chair to allow this. If the chair isn\u2019t adjustable, short people should place a block under the feet and taller people should consider finding a higher chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try sitting at the edge or in the middle of the seat. It makes it easier to navigate the multiple poses.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47123 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-1024x576.png\" alt=\"what is chair yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207602.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Urdhva_Hastasana\"><\/span><strong>Seated Urdhva Hastasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seat with good posture on the <a href=\"https:\/\/betterme.world\/articles\/root-chakra-yoga-poses\/\">chair<\/a>. Keep the spine straight, core engaged and shoulders away from your ears. Slowly lift your arms towards the ceiling, hold for 3 seconds and then slowly lower them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Chakravakasana_%E2%80%93_CatCow_Pose\"><\/span><strong>Seated Chakravakasana &#8211; Cat\/Cow Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">From the Urdhva Hastasana, place your hands on your knees &#8211; the top of your thighs works just fine if you can\u2019t reach that far. On an inhale, lift your shoulders, and arch your spine towards your spine. At the end of the stretch, push your shoulders together as much as you can. This is the cat pose<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold this position for a few breaths. On an exhale, round your shoulders and spine and drop your chin to your chest &#8211; creating a concave shape with your body. This is the cow pose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold for a few breaths before coming back to the correct posture position. Rest for 3 seconds and then go into cat pose again.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Uttanasana_%E2%80%93_Forward_Bend\"><\/span><strong>Seated Uttanasana &#8211; Forward Bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While in an upright position &#8211; back straight, shoulders down and hands hanging on either side of <a href=\"https:\/\/betterme.world\/articles\/yin-yoga-vs-hatha\/\">your body<\/a> -, exhale and fall forward over your thighs. Let your head hang down comfortably. Your hands should be on the floor<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold and then inhale, push off the floor with your hand and lift your torso back to the upright position. Repeat this motion several times<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Spinal_Twist\"><\/span><strong>Seated Spinal Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Back in the upright position, take your left hand and place it on your right knee. Place the right arm over the back of your chair. Once in this position, turn to look over your right shoulder. With each inhale, you should feel your spine lengthen and every exhale should elicit a deeper twist. Hold this pose for a few breaths and try twisting deeper with each exhale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After some time, exhale and come back to the center. Rest and then repeat on the other side.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Bhujangasana_%E2%80%93_Cobra_Pose\"><\/span><strong>Seated Bhujangasana &#8211; Cobra Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are many ways to do this:<\/span><\/p>\n<p><b>Option 1<\/b><span style=\"font-weight: 400;\"> &#8211; Place your hands on your knees then lean forward and stick your chest out. Inhale and lift the middle of your chest while simultaneously raising your chin. Stop once your gaze lands on the ceiling and you can feel a nice stretch in the middle of your back. Remember to keep your shoulders away from your ears. If you feel a stretch in your chest and spine, then you are doing well. Hold this position for a few breaths and then on an inhale, come back down to the original position.<\/span><\/p>\n<p><b>Option 2 <\/b><span style=\"font-weight: 400;\">&#8211; While seated in an upright position, reach back with both hands and hold the back of your chair. This pushed the chest out and upwards, stretching the spine. Change the position of the hands either upwards, downwards or even sideways to increase or decrease the stretch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are just some simple seated poses to get you started. The positions and poses that can be done with chair yoga are endless.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-chair-yoga\/\"><i>Sit Your Way To Wellness: Unravel The Benefits Of Chair Yoga<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><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=\"what is chair yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_A_Yoga_Ball_Chair\"><\/span><b>What Is A Yoga Ball Chair?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A yoga ball chair is simply -a stability ball or exercise ball often found and used in gyms. In the gym, this ball can be used during a variety of workouts like squats, stretching, and a number of core exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Back in 2020 and 2021, the yoga ball chair became a trend as people claimed that swapping your couch or regular office chair for this exercise ball would help improve your posture, relieve back pain, and even give you a subtle core workout during the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these claims were quickly debunked as research came out showing that sitting for prolonged time on these balls\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Did not provide any core activation<\/b><span style=\"font-weight: 400;\"> &#8211; A study from 2015, showed that your core works the same whether you sit on a ball or just a regular chair (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.4278\/ajhp.140331-CIT-127\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Will very likely worsen posture and increase back pain<\/b><span style=\"font-weight: 400;\"> &#8211; The key to correct sitting posture is good back support &#8211; a yoga chair ball doesn&#8217;t have this &#8211; meaning you will very likely end up slouching.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study published in 2009 showed that people who sat on an exercise ball experienced spinal shrinkage (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0003687008000690?\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Spinal shrinkage (aka spinal stenosis) reduces that space inside the backbone which then places pressure on the spinal cord and nerves that travel through the spine. Slumping the lower back is one of the causes of low back pain &#8211; if you suffer from low back pain and continue to slump\/slouch, you will worsen this pain to chronic levels<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study published in 2012 in the <\/span><i><span style=\"font-weight: 400;\">Journal of Occupational and Environmental Hygiene<\/span><\/i><span style=\"font-weight: 400;\">, showed that 42 percent of participants reported increased back pain after using the stability ball as a chair (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15459624.2012.748324\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Will increase your risk of injury &#8211; At the end of the day, these balls are very unstable. Chances are that one day you\u2019ll end up falling over while sitting, trying to sit or standing up from it. No one wants that level of embarrassment in the office.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using an exercise ball isn\u2019t all bad though. It can be used &#8211; for short periods &#8211; by pregnant people, people dealing with hemorrhoids, and those who just gave birth in the past 6 weeks.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_Chair_Yoga_Exercise\"><\/span><b>What Is Chair Yoga Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are yoga exercises modified and done while seated on a chair &#8211; or while standing and using your chair of choice for balance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_Chair_Pose_Yoga\"><\/span><b>What Is Chair Pose Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are wondering \u2018what is chair pose yoga?\u2019 or \u2018what is gentle chair yoga?\u2019, it is as discussed in the article above.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_What_Is_Chair_Yoga\"><\/span><b>The Bottom Line: What Is Chair Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga is a modified gentle version of regular yoga. This variation makes this ancient mind-body practice more accessible to the sick, elderly and disabled. It can also be used by student, officer workers, work from home employees &#8211; and basically anyone who spends hours seated to give their back a stretch. While chair yoga is more gentle than the original, it still has the same benefits as regular yoga. <\/span><span style=\"font-weight: 400;\">Try it today!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><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>In the last few decades, the ancient and complex Indian practice of yoga has found its place in the fitness world and become a global phenomenon. While it originally wasn\u2019t a fitness practice &#8211; rather, more of a spiritual practice &#8211; yoga is now synonymous with complicated twists and poses that seem to require incredible [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":51319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[109],"class_list":["post-51088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-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>What Is Chair Yoga? Benefits, Poses And More - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering \u2605 WHAT IS CHAIR YOGA \u27a4 and if it can improve your quality of life? Check out this article to learn more about this practice, its benefits and poses to try 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=\"What Is Chair Yoga? Benefits, Poses And More\" \/>\n<meta property=\"og:description\" content=\"Are you wondering \u2605 WHAT IS CHAIR YOGA \u27a4 and if it can improve your quality of life? Check out this article to learn more about this practice, its benefits and poses to try today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/\" \/>\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:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Capture-One-Catalog0338-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\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=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"What Is Chair Yoga? Benefits, Poses And More\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/\"},\"wordCount\":2281,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Capture-One-Catalog0338-scaled.jpg\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the last few decades, the ancient and complex Indian practice of yoga has found its place in the fitness world and become a global phenomenon. While it originally wasn\u2019t a fitness practice - rather, more of a spiritual practice - yoga is now synonymous with complicated twists and poses that seem to require incredible levels of strength, mobility and flexibility. <\/span><span style=\\\"font-weight: 400;\\\">What happens if you would like to experience the renowned benefits of this practice, but are nowhere near the fitness and flexibility levels of models and influencers that we see all across social media? This is where chair yoga comes in. <\/span><span style=\\\"font-weight: 400;\\\">If you\u2019d like to know \u2018what is chair yoga?\u2019, learn simple chair yoga exercises to do in the comfort of your home (or office), and even the endless benefits of this exercise, read on!<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\\\"><img class=\\\"alignnone\\\" 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;\\\"><b>What Is Chair Yoga?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Often referred to as \u2018gentle chair yoga\u2019 or \u2018seated yoga\u2019, it is a gentle variation of <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-sequence\/\\\">yoga<\/a> that is usually done while sitting down. It should be noted that while the majority of the poses in this variation are indeed done while seated, some chair yoga poses can be done while standing - in this case, the chair is used mostly for support.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Chair Yoga Good For?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you are not sure if this modified form of yoga is for you, here are some chair yoga bene ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/\",\"name\":\"What Is Chair Yoga? 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Kamau","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"What Is Chair Yoga? Benefits, Poses And More","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/"},"wordCount":2281,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Capture-One-Catalog0338-scaled.jpg","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the last few decades, the ancient and complex Indian practice of yoga has found its place in the fitness world and become a global phenomenon. While it originally wasn\u2019t a fitness practice - rather, more of a spiritual practice - yoga is now synonymous with complicated twists and poses that seem to require incredible levels of strength, mobility and flexibility. <\/span><span style=\"font-weight: 400;\">What happens if you would like to experience the renowned benefits of this practice, but are nowhere near the fitness and flexibility levels of models and influencers that we see all across social media? This is where chair yoga comes in. <\/span><span style=\"font-weight: 400;\">If you\u2019d like to know \u2018what is chair yoga?\u2019, learn simple chair yoga exercises to do in the comfort of your home (or office), and even the endless benefits of this exercise, read on!<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Chair_Yoga\"><img class=\"alignnone\" 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;\"><b>What Is Chair Yoga?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Often referred to as \u2018gentle chair yoga\u2019 or \u2018seated yoga\u2019, it is a gentle variation of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-sequence\/\">yoga<\/a> that is usually done while sitting down. It should be noted that while the majority of the poses in this variation are indeed done while seated, some chair yoga poses can be done while standing - in this case, the chair is used mostly for support.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Chair Yoga Good For?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you are not sure if this modified form of yoga is for you, here are some chair yoga bene ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/","url":"https:\/\/stage.betterme.world\/articles\/what-is-chair-yoga\/","name":"What Is Chair Yoga? 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