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11 Chair Yoga Poses for Low Back Pain

Chair Yoga Poses are great for beginners, those recovering from injury, or those with lower back sensitivity. 

In this chair yoga poses practice, you’ll move through 11 simple postures to release tension in the neck, shoulders, low back, hamstrings, and quads. 

FREE class: ► Time to Get Out of the Chair Hatha Yoga

Keep reading to learn more about chair yoga, who its for, PLUS see the 11 chair yoga poses you can do from home!

The Basics of Chair Yoga

Chair yoga uses a chair as a prop for practitioners to stay seated or support themselves while upright. 

Chair yoga is a wonderful way to aid those with knee or back sensitivity, beginners, or anyone with mobility or joint sensitivity. 

Practitioners may perform the foundational yoga postures with the chair to ease themselves in and out of the stretches or poses. 

Chair yoga provides an accessible modification to allow practitioners of any level to move, stretch, feel and breathe more space into their bodies. 

Take the FREE 7-min chair yoga poses on Practice with Clara!

► Time to Get Out of the Chair Hatha Yoga

Benefits of Hatha Yoga

Hatha Yoga is used to balance the contrasting elements and energies of the body, such as Ida and Pingala. Preserving the individual’s mental, physical, and emotional health is the aim of Hatha Yoga. 

Advantages of a Hatha Yoga Practice: 

  • Boost immunity
  • Enhance mental clarity and sharpness
  • Lessen mental angst 
  • Release emotional turmoil 
  • Strengthen the body
  • Lengthen tense muscles 
  • Reduces blood pressure 
  • Supports the joints and connective tissues
  • Encourages lymphatic drainage and fluid removal 
  • Observe bodily sensations and mind fluctuations 

About the Chair Yoga Poses

A Hatha class that takes you through a few simple poses using a chair for support with standing half moon, forward folds, down dog, and cat/cows. 

Shoulder rolls, neck release, and a quad stretch to release the hip flexors make this a great practice for anyone who sits for long periods!

You’ll open and close practice with simple pranayamas that focus on deepening the exhale to release stagnant energy and tension. 

Questions for Consideration:

  • How is my breath right now?

  • Where am I holding tension? 

  • What do I need? 

  • How can I use my breath to create more space?

11 Poses in the Chair Hatha Yoga Class Include:

  1. Standing half moon pose

  2. Standing side body release

  3. Shoulder rolls/shrugs

  4. Down dog with the chair

  5. Shoulder shrugs with the chair

  6. Swimming arms with the chair

  7. Quad stretch with the chair

  8. Neck rolls with the chair

  9. Cat/cow spinal undulations

  10. Forward fold with bent knees

  11. Seated meditation 

FREE Class ► Time to Get Out of the Chair (7-min) Hatha Yoga

More Hatha Yoga
on Practice with Clara

The Hatha Yoga classes on Practice with Clara are short and nourishing. They stay low to the ground and focus on movement as well as breath.

The primary element featured in the Hatha yoga classes is earth. Strong, stable, slow, and calming qualities describe a Hatha Yoga class on the Practice with Clara Apps. 

The Hatha Yoga classes work within the Practice with Clara Program—a seven-day series of classes that helps you make it to your mat every day.

Clara themes each class around a particular Bhav (mood) to create a unified experience in body and mind. Philosophy, prose, subtle body practices, elements, and chakras are expressed to connect the individual to more than just the physical practice. 
Hatha Yoga is featured on Day 3 of the Practice with Clara Program to offset the rigour and dynamic qualities of the Vinyasa and Lila Flow yoga classes. The Hatha Yoga classes tend to bring the energy down for you to feel anchored in your body as you explore the different asanas and pranayamas. 

5 Popular Hatha Yoga Classes on Practice with Clara:

  1. Earth Mandala.
  2. Tethered to Earth.
  3. We Are Energy.
  4. It Ain’t Over.
  5. Sweet Hips.

What You Receive with a Practice with Clara Membership:

New Members: Try a Free Yoga Class on Practice with Clara

Seraphina Dawn

Seraphina has a BA in Literature from Simone Fraser University and participated in the Creative Writing Program at UC Berkeley. She is a Kundalini teacher, writer, and poet. She admires Clarice Lispector’s prose, Octavia Butler’s fiction, and Simone Weil's philosophy. Seraphina currently lives in Istanbul. 


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