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.
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:
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:
Standing half moon pose
Standing side body release
Down dog with the chair
Shoulder shrugs with the chair
Swimming arms with the chair
Quad stretch with the chair
Neck rolls with the chair
Cat/cow spinal undulations
Forward fold with bent knees
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.