5 Chair Yoga Poses You Can Do Anywhere

This week I started doing some private chair yoga sessions with a lovely, inspiring 88-year-old lady. She’s proof that anyone can do yoga. That’s the greatest thing about yoga: it’s for everyBODY — no matter your age, weight, gender or flexibility measurements (do those exist?). And, you can do yoga anywhere!

The average American spends 13 hours a day sitting and 8 hours a day sleeping. Sitting all day can be hard on our bodies and lead to a multitude of health problems. Don’t fret, yoga has been proven to: increase muscle strength, increase energy, cause weight loss, improve cardiovascular health, improve circulation, increase relaxation and reduce stress. You can feel the magical powers of yoga just sitting at your desk and doing these easy poses for 10 minutes.

  1. Chair pose.

Sit on the edge of your chair. Plant your feet on the floor. Lift your arms above your head and face your palms towards each other. (If you have shoulder pain, bring your hands to heart center). Allow your shoulder blades to slide down your back. Hold for 5 breaths.


2. Chair Twist.

Bring your hands to heart center and press your palms together. Place your right elbow on the outside of your left knee. Press you hands together to open up your chest. Take your gaze to the ceiling. Hold for five breaths. Reverse it on the other side.


3. Tree Pose.

Come to standing beside your chair so that one of your hands can hold onto the back of the chair. Start by planting your right foot on the ground. Place the bottom of your left foot on the inside of your right ankle, right calf, or your right inner thigh (avoid placing the bottom of your foot on the inside of your knee). Once you have a solid foundation, reach your left hand towards the sky. Hold for five breaths. Reverse it on the other side.


4. Crescent Lunge.

Place your right foot in between the back legs of your chair. Step your left foot about three feet behind your right. Bend your right knee (create a 90 degree angle). Come on to the ball of your back foot. Place both hands on the back of the chair. Relax your shoulders and make sure your chin is parallel with the floor. Hold for five breaths. Reverse on the other side.


5. Half Pigeon.

Take a seat on your chair. Plant your left foot on the floor. Place your right ankle on top of your left knee and flex your right foot. Gently press down on your right knee. Hold for five breaths. Reverse on the other side.




Aaron Parker