Beginner-Friendly Chair Yoga poses
Use the attached audio file to guide your practice.
Embark on your journey to wellness with our beginner chair yoga poses. Discover gentle movements and stretches tailored to enhance flexibility, ease tension, and promote relaxation—all from the comfort of your seat. Perfect for those new to yoga or seeking a gentle introduction to mindful movement.
- Seated Mountain Pose (Tadasana Variation):
- Sit comfortably in your chair with your feet flat on the ground and your spine tall.
- Place your hands on your thighs or the armrests of the chair.
- Press down through your sit bones and lengthen up through the crown of your head.
- Engage your abdominal muscles and relax your shoulders away from your ears.
- Hold for 3-5 breaths, focusing on grounding and centering yourself.
- Seated Cat-Cow Stretch:
- Sit toward the front of your chair with your feet flat on the ground and your hands resting on your knees.
- Inhale and arch your back, lifting your chest and tilting your pelvis forward (Cow Pose).
- Exhale and round your spine, dropping your chin to your chest and tucking your tailbone under (Cat Pose).
- Flow between Cat and Cow poses with your breath for several rounds, gently warming up your spine.
- Seated Side Stretch:
- Sit comfortably in your chair with your feet flat on the ground and your spine tall.
- Inhale and reach your right arm up overhead, lengthening through your side body.
- Exhale and gently lean to the left, keeping your right hip grounded in the chair.
- Hold for 3-5 breaths, then switch sides.
- Seated Forward Fold (Paschimottanasana Variation):
- Sit toward the front of your chair with your feet hip-width apart and flat on the ground.
- Inhale and lengthen your spine, then exhale and hinge forward from your hips.
- Rest your hands on your thighs, shins, or ankles, depending on your flexibility.
- Hold for 3-5 breaths, feeling the stretch in your hamstrings and lower back.
- Seated Ankle-to-Knee Pose (Agnistambhasana Variation):
- Sit comfortably in your chair with your feet flat on the ground and your spine tall.
- Cross your right ankle over your left knee, flexing your right foot to protect the knee.
- Keep your spine tall and gently press your right knee away from you to deepen the stretch.
- Hold for 3-5 breaths, then switch sides.
- Seated Forward Bend (Paschimottanasana Variation):
- Sit toward the edge of your chair with your feet hip-width apart.
- Inhale, lengthen your spine, and as you exhale, hinge forward from your hips.
- Rest your hands on your shins, ankles, or the floor, depending on your flexibility.
- Hold the stretch for a few breaths, then slowly come back up.
Practice these beginner chair yoga poses mindfully, paying attention to your breath and any sensations in your body. These poses are gentle and accessible, making them perfect for beginners or those with limited mobility. Enjoy your chair yoga practice!
For other physical activity and fitness support for RV living go to healthyrving.com. For more chair yoga check out our eBook “Chair Yoga for RV Living” available at our Healthy U store.