7 Things You Should Know About Chair Yoga

For anyone looking to bring more movement and mindfulness into their day—without needing to get on the floor—chair yoga is a great place to start. It’s a modern, inclusive approach to traditional yoga, making it easier for people with limited mobility, recovering from injury, or even those sitting at a desk all day to stay active and present. And if you're carrying your gear to class or the office, having one of these yoga backpacks can help keep everything in one place.

In this article, we'll explore:

1. Where did chair yoga come from?
2. Philosophy behind chair yoga
3. Breath and movement in chair yoga
4. Who is chair yoga good for?
5. What props will you need for chair yoga?
6. Chair yoga safety tips
   
7. Is an armchair suitable for chair yoga?

1. The Origins of Chair Yoga

Chair yoga developed from the idea that yoga should be for everyone. As more people began to explore yoga for its physical and mental benefits, teachers looked for ways to adapt the practice to fit a wider range of needs. Using a chair as a support—either to modify traditional poses or as the main base for movement—made it possible for more people to experience yoga comfortably and safely. You can even find chairs specifically designed for this style of practice—here’s a helpful guide on choosing the  best chair for chair yoga.

2. The Philosophy Behind Chair Yoga

Yoga isn’t just about movement; it’s a whole-body, whole-mind experience. At its core, yoga connects the breath, body, and mind in a way that encourages balance, awareness, and presence. Chair yoga carries this same intention, simply offering a more accessible route. The poses may be gentler or seated, but the focus on breath, mindfulness, and self-awareness remains strong.

3. Breath and Movement in Chair Yoga

One of the key elements of any yoga practice is the breath. In chair yoga, movements are often coordinated with slow, intentional breathing, which helps bring calm and focus to both body and mind. This rhythm between breath and movement makes the practice feel meditative, grounding, and calming—perfect for reducing stress or resetting during a busy day.

4. Accessibility and Inclusivity

What really sets chair yoga apart is its accessibility. The idea is simple: you don’t need to be able to touch your toes or balance on one foot to do yoga. By adjusting poses to be done in or around a chair, this practice welcomes people of all ages, body types, and abilities.

It’s a reminder that yoga isn’t about performing—it's about listening to your body and caring for it with intention. If you’re looking to share the gift of yoga with someone who might appreciate a more accessible approach, this list of thoughtful yoga gifts has some great ideas.

5. What Props Will You Need for Chair Yoga?

One of the best things about chair yoga is how little you need to get started. Just a safe, sturdy chair:

• Stability: Make sure the chair is solid and doesn’t slide or tip easily. If it has wheels, they should lock.
  

• No Side Arms: A chair without arms gives you more freedom to move, especially for side stretches and twists.

• Space to Move: Ideally, there should be enough room to stretch your arms or lean forward without hitting anything.
  

• Height: The height of the chair should allow your feet to comfortably rest flat on the floor while seated. If your feet don’t reach the ground, you could use a small, non-slip mat or flat cushion under your feet for support.

(Need help finding the right setup? Here's that guide again on choosing the best chair for chair yoga.)

6. Chair Yoga Safety Tips

• Clear the Area: Move bags, cords, or anything else that might get in the way of your movement.
  

• Wear Comfy Clothes: Dress in something you can move freely in, even if you’re doing yoga at your desk.
  

• Mind Your Feet: If you do any standing poses, make sure your footing is solid and the floor isn’t slippery.
  

7. Is an armchair suitable for chair yoga? 

For chair yoga, using a chair without side arms is generally recommended. Here’s why:

1. Greater Range of Motion: Chairs without arms allow you to perform a wider range of movements. Side arms can restrict your ability to execute certain poses, especially those that involve side bends or twists. Removing this barrier enables full engagement with each pose's intended stretch and movement.

2. Versatility: Without side arms, you can easily transition from one pose to another and use both sides of the chair. This is particularly useful for sequences that involve alternating sides or rotating the body.

3. Accessibility: Chairs without arms can be more accessible for various body types. This makes the practice more inclusive, allowing more people to participate comfortably and safely in chair yoga routines.

However, if a chair with arms is all that is available, it's still possible to adapt most chair yoga exercises to suit the chair. In such cases, be mindful of the movements to ensure they are performed safely without risking injury or discomfort from the chair's structure.

Conclusion

Chair yoga is about making yoga work for you, not the other way around. It’s gentle, grounding, and incredibly adaptable. Whether you’re easing back into movement, looking for a mid-day stretch, or just curious about a more accessible way to practice, chair yoga offers a thoughtful and supportive entry point. No mat required—just a chair, your breath, and a little space to move.