Benefits: This sequence is designed to fully energize the body and mind, reduce morning stiffness, and increase circulation and flexibility.
To make the most of your day—whether you're getting started or recharging midday—incorporating a mindful chair yoga sequence can make a noticeable difference. These simple movements awaken the muscles, refresh the mind, and promote better posture and mobility. Designed for any space or schedule, this routine helps you shake off sluggishness and feel grounded in your body. And when you're practicing on the go, having a reliable yoga mat carrier ensures your gear moves with you effortlessly.
1. Chair Pigeon Pose
Cross one leg over the other at a 90-degree angle and lean forward slightly.
- Position: Sit with your back straight and feet flat on the floor. Lift your right leg and place your right ankle on your left knee, keeping the right knee in line with your right ankle if possible.
- How to do it: Gently lean forward from your hips, keeping your back straight. You should feel a stretch in your right hip and glute.
- Breathing: Breathe deeply and evenly, relaxing into the stretch with each exhale.
- Tips: Flex your foot to protect your knee. Use a folded blanket under your hips if needed.
2. Seated Backbend
Place hands on the back of the chair, push the chest forward and gaze up.
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Position: Sit forward in your chair so that your spine is not touching the back of the chair.
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How to do it: Place your hands on the back of your hips or on the lower back of the chair. Gently push your hips forward and arch your back, lifting your chest toward the ceiling. Let your head tilt back only if it's comfortable.
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Breathing: Inhale as you arch your back, hold for a few breaths, and exhale as you return to the starting position.
- Tips: Engage your core to support the lower back and avoid pushing into discomfort.
3. Seated Eagle Arms
Cross arms at the elbows and wrists, and lift the elbows while drawing the shoulders down.
- Position: Sit with your feet flat and back straight.
- How to do it: Extend your arms in front of you. Cross your right arm over your left at the elbows. Bend your elbows and twist your arms until your palms meet. Lift the elbows and draw your shoulders down.
- Breathing: Take deep, steady breaths to deepen the stretch across the shoulders and upper back.
- Tips: If palms don't touch, press the backs of your hands together. Focus on keeping shoulders down, not scrunched.
4. Seated Leg Lifts
Lift one leg at a time to engage the core and lower body.
- Position: Sit upright with feet flat on the ground.
- How to do it: Engage your core as you lift your right leg to a height that feels comfortable. Hold for a few seconds, then lower it slowly. Repeat with the left leg.
- Breathing: Inhale as you lift, hold at the top, and exhale as you lower.
- Tips: Move slowly and avoid swinging the leg. Great for toning the hip flexors and improving circulation.
5. Seated Warrior Pose
Turn to one side of the chair, extend one leg back and the other forward, raise arms to shoulder height.
- Position: Sit sideways on the chair, facing to the right.
- How to do it: Extend your right leg back and keep your left leg bent at a 90-degree angle. Make sure both hips face forward. Raise your arms to shoulder height, parallel to the floor.
- Breathing: Breathe deeply as you hold the position, feeling grounded and strong.
- Tips: Keep your front knee directly over the ankle. For added support, see our guide on the best chair for chair yoga.
6. Seated Crescent Moon
Lift arms overhead, clasp hands, and lean gently from side to side.
- Position: Sit upright with your feet flat on the floor.
- How to do it: Clasp your hands overhead, straighten your arms, and gently lean to your right, forming a crescent shape. Hold for a few breaths, then lean to your left.
- Breathing: Breathe deeply into the side you’re stretching, expanding your ribcage.
- Tips: Ground both sit bones evenly. Avoid collapsing the chest or arching the back.
7. Chair Sun Salutations
A series of small, fluid movements combining mild forward folds, arm raises, and seated twists.
- How to do it: Begin seated in mountain pose with arms overhead. Exhale into a forward fold. Inhale into a halfway lift with hands on your thighs. Exhale to fold again, then inhale as you rise with arms overhead. Repeat the sequence smoothly.
- Breathing: Inhale during lifts or extensions, exhale when folding or contracting.
- Tips: Move slowly and with intention. For more helpful insights, visit chair yoga tips for beginners.
8. Seated Tadasana with Arm Stretch
Raise arms overhead with palms facing each other, stretching upwards.
- Position: Sit with a long spine and feet flat on the floor.
- How to do it: Stretch your arms overhead with palms facing each other, reaching actively toward the ceiling.
- Breathing: Take deep, full breaths, feeling the spine grow taller with each inhale.
- Tips: Keep the shoulders relaxed and neck long. A great way to reset posture after sitting.
9. Seated Savasana with Palming
Close eyes, place palms over them, and breathe deeply to relax.
- Position: Sit comfortably with hands on your lap and eyes closed.
- How to do it: Rub your palms together until warm, then gently place them over your closed eyes. Let the warmth relax the muscles around your eyes.
- Breathing: Breathe deeply, letting go of tension with each exhale.
- Tips: Let your whole face soften. Excellent after screen-heavy days.
10. Mindfulness Moment
End with a minute of mindfulness, focusing solely on the breath.
- How to do it: Stay seated with eyes closed. Focus entirely on your breath—feel the rise and fall of your chest or belly.
- Focus: Let thoughts pass without clinging. Return your awareness to the breath if the mind wanders.
- Tips: This is a powerful grounding practice. Even 60 seconds can calm the nervous system.
Make It Part of Your Daily Routine
This energizing boost chair yoga sequence helps you wake up your body and reconnect with your breath anytime you need a lift. Whether you’re at home, at the office, or on the move, these poses offer flexibility and calm in just a few minutes.
Want more resources to deepen your practice? Check out these top-rated yoga books for beginners, or explore Yoga Journal for expert-backed advice and posture breakdowns.
