Chair yoga can be especially helpful for those experiencing back pain or anyone else sitting for prolonged periods of time. These 80 chair yoga poses stretch the spine, hips, shoulders, and legs for flexibility and strength, while relieving back pain. Here is a categorized list of these poses, each explained briefly.
Seated Spinal Stretches for Chair Yoga 🌀
These poses help to increase flexibility in the spine, decrease stiffness, and ease tension in the back.
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Seated Cat-Cow Stretch: Use these back movements, arching (Cow) and rounding (Cat), to help with spinal mobility.
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Seated Forward Fold: Bend forward over your legs to stretch the lower back and hamstrings.
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Seated Spinal Twist (Right Side): Rotate your torso right, leaving your hips square, enhancing thoracic rotation.
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Seated Spinal Twist (Left Side): Do on the left side, relieving tension in the back and hips.
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Seated Side Stretch (Right Side): Place your right arm overhead, lean (to the left) and stretch the side body.
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Seated Side Stretch (Left Side): Repeat on the left to stretch your left side.
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Seated Chest Opener: Lace your fingers behind your back and lift your chest to stretch out the front of the body.
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Seated Cobra Pose: With your hands on your lower back, arch back gently, opening the chest.
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Seated Backbend: Arch your back gently while seated and with core engaged.
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Seated Bridge Pose: Ground your feet into the ground, lift your hips up and slightly engage your back.
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Seated Side Bend with Shoulder Opener: Lean to one side while opening your shoulder as well, increasing flexibility of the spine.
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Seated Cat-Cow with Extended Arms: This is like the Cat-Cow above, but with your arms extended to deepen the stretch and open the chest.
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Seated Forward Fold With Hands Behind the Head: Fold forward and lace fingers behind head for a deep stretch in the upper back.
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Seated Reverse Arch: Give into the chest and ribs, extending the lower back.
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Seated Leg and Spine Stretch: Straighten one leg in front of you, and reach forward to stretch the hamstring and back.
Seated Back Strengtheners for Chair Yoga 💪
These postures strengthen (and stretch) the muscles on the back of your body, improving posture and curbing pain.
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Seated Mountain Pose: Sit up tall, pull in your core and lift your chest to align your spine.
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Seated Chair Warrior I: Lift your chest and relax your shoulders as you extend one leg behind you.
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Seated Chair Warrior II: Opens your hips and shoulders, building strength along the back, buttocks, tops of the legs.
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Seated Chair Warrior III: Lift one leg behind you in a forward fold to build back and core strength.
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Seated Bow Pose: Extend your arms backward and grab onto your hands, lifting your chest skyward to open the front of your body.
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Chair Assumption Pose: Have a seat and move into a plank position while maintaining your chair under you.
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Seated Chair Twisted Chair: This pose twists your torso while seated, strengthening your back and engaging your core.
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Seated Chair Squat: Seat yourself behind your chair, prop yourself up on the seat of the chair and use your thighs and back muscles to squat up.
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Seated Dolphin Pose: Stretch your arms out in front and lengthen your spine, engaging your back.
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Seated Lat Pull: Pull your elbows down to your sides to isolate the upper back musculature.
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Seated Rowing: Use your arms to simulate a rowing motion, working the back and shoulders.
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Seated Shoulder Blade Squeeze (Sitting): Squeeze your shoulder blades to activate the upper back.
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Seated Eagle Arms: Cross your arms in front of you and lift them up to stretch your shoulders and upper back.
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Seated Extended Hands Pose: Stretch the back and shoulders forward by reaching your arms.
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Seated Side Plank (Modified): Stretch one leg and twist your torso; you’ll activate muscles in the obliques and back.
Hips and Lower Back Stretches for Chair Yoga 🧘♂️
These poses relieve tension in the hip joints and in the lower back, the main source of back pain.
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Only Raise Leg While Seated (Right): Extend one leg out to the side while seated to engage the lower back while at the same time strengthening the leg.
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Seated Leg Extension (Left): [Repeat on left side for balance and flexibility.]
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Seated Hip Opener: Angle one ankle over the opposite knee while applying downward pressure to open the hip.
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Seated Figure Four Stretch (Right Side): Cross your right ankle over your left thigh to stretch through the hips and lower back.
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Seated Figure Four Stretch (Left Side): Repeat this stretch on the left side to open the hips.
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Seated Pelvic Tilt: Move your pelvis forwards and back to relieve tension in lower back.
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Sit Stretch (Right Side Hamstring): Sit with your right leg extended straight out and lean into the stretch.
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Sitting Forward Bend (Left Side): Repeat the stretch on the left side, ensuring balanced practice.
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Seated Hip Flexor Stretch (Right Side): Slightly lean forward, with your right leg extended back, to stretch the hip flexors.
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Seated Hip Flexor Stretch (Left Side): Repeat on the left side to stretch the other hip.
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Seated Knee-to-Chest Stretch (Right Side): Place right knee to chest to open up the lower back and hips.
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Seated Knee-to-Chest Stretch (Left Side): Repeat on left side; releases lower back tension.
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Seated IT Band Stretch (Right Side): Cross one leg over the other and stretch the outer thigh and hip.
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Seated IT Band Stretch (Left Side): Do the same on the left side.
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Ankle-to-Knee Stretch in Seated Position: Cross one ankle over the opposite knee and lean forward to stretch the hips and lower back.
Seated Lower Back Relief for Chair Yoga 🙆♀️
These particular poses focus on the lower back to relieve aches and tightness.
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Lower Back Seated Roll: Shift your weight from side to side to roll and massage your lower back.
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Seated Lower Back Stretch with Deep Breaths: Concentrate on deep breathing and releasing tension in the lower back.
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Seated Spinal Roll (Top-to-Bottom): To improve flexibility and mobility, slowly roll your spine forward and back.
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Seated Forward Bend with Leg Extension: Straighten one leg out and fold to relieve the tension in the lower back.
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Seated Gentle Backbend (Hands Behind): Put your hands on the chair, and arch back slightly to open the chest and relieve tension.
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Seated Side-to-Side Pelvic Roll: Relax your pelvis from left to right to unlock the stiffness in your lower back.
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Single Leg Lower Back Stretch: Reach forward with each leg to really feel your lower back stretch.
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Seated Reverse Chest Expansion: Expand your chest and shoulders, easing tension in the upper back and lower spine.
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Seated Spine Mobilization: Gently rotate your spine in circular patterns to improve flexibility and circulation.
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Seated Reclining Twist (Right Side): While seated, twist your torso to the right to relieve tension at the lower back.
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Seated Reclining Twist (Left Side): For a balanced stretch, repeat the twist to the left side.
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Seated Cow Face Pose (Right Side): Cross your right leg over your left and extend back to stretch your shoulder and hip.
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Seated Cow Face Pose (Left Side): Perform the pose on the left side to balance out both sides of your body and stretch equally.
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Seated Shoulder Bridge: Ground your feet into the floor and raise your hips slightly to find some space in the back.
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Seated Standing Forward Bend: Fold forward while keeping your hands behind your head to provide traction on your back and neck.
Seated Breaths & Relaxation Poses for Chair Yoga🌬️
Breath work relaxes the body, reduces tension, and improves the effectiveness of physical stretches.
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Seated Diaphragmatic Breathing: This helps to release tension throughout the back and shoulders.
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Sitting Breath of Fire: Quick, controlled breaths assist in letting go of tension and energizing the body.
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Alternate Nostril Breathing (Seated): A method of nostril-specific breathing balancing the right and left side of the brain and calming the nervous system.
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Seated Meditation Pose: Sit up tall and follow the breath to fill the body with mindfulness and relaxation.
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Seated Rest: Sit comfortably with your eyes closed and feel the tension releasing from the entire body.
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Seated Body Scan Relaxation: Mentally scan your body from head to toe and release whatever tension you have.
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Seated Breath Inhalation/Exhalation: A slow, controlled breath pattern to calm the autonomic nervous system.
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Sitali Breathing (Cooling Breath): Sit down, inhale through your mouth and exhale through your nose. This will cool your mind.
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Ujjayi Breathing in a Seated Position: Sly modifying the throat to initiate slow, steady breaths that can enhance relaxation.
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Seated Mindful Breathing: Reduce stress by being present in the moment with each inhale and exhale.
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Seated Silent Breath Focus: This meditation seated and silent, the focus will bring awareness to the body as you pay attention to your breath as it comes in and out of your body.
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Seated Deep Breathing with Visualization: Try incorporating visualization techniques with deep breathing to deepen relaxation.
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Seated Progressive Relaxation: Use your breath to tense and release each muscle group.
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Calm Heart Center Breathing: Consider breathing into your heart center to promote peace and calm.
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Gently Breathing While Sitting with an Emphasis on Your Spine: Take a deep breath, visualize that energy flows through your spine, healing.
Seated Flexibility Poses for Chair Yoga 🤸♀️
These stretching postures increase flexibility in the back, legs, and hips, which can alleviate back pain.
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Wide-Leg Seated Forward Bend: With your legs wide, bend forward for a deep hamstring and back stretch.
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Seated Standing Toe Touch (Modified): While sitting down, reach for your toes to stretch your hamstrings and lower back.
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Seated Butterfly Pose: Bring the soles of your feet together and gently fold forward to open your hips and back.
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Seated Cross-Legged Twist (Right Side): Cross your legs and twist to the right to look back as you stretch your spine and hips.
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Seated Cross-Legged Twist (Left Side): Repeat the left side twist for an equal amount of stretching on both sides.
These 80+chair yoga poses help you strengthen your back, increase flexibility, and enhance posture. It is a solution for back pain relief. Add these poses to your daily routine to reduce tension and stiffness, as well as increase mobility and well-being. Listen to your body and adjust any pose if you need to, as the pose may be challenging for those who are new to yoga or have back problems🌟.
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