Whether you’re living with a health condition, recovering from an injury, or prioritizing your flexibility over your strength, exercise can look different for everyone.
But no matter whether you’re a beginner, in your 60s, or you have limited mobility, your age or level of fitness shouldn’t mean you have to go without the joy of staying active and feeling strong. In fact, that’s where inclusive forms of movement, like chair yoga, come into their own.
As you might have already guessed, chair yoga is a type of yoga that’s performed from a seat or uses a stool for support. Low-impact in its design, this mind-body practice offers an accessible way to stay mobile and on the move. And better yet, you don’t need to carve out hours to fit a bout of chair yoga in.
“Making yoga accessible for all is my goal, and this class does not disappoint,” Francine Cipollone, the yogi behind Yoga With Bird, says. Cipollone has shared a six-minute chair yoga class that’s suitable for wheelchair users, desk workers and anyone looking to do a quick stretch on the couch. While you won’t need to perform any movements on the floor, it’s a good idea to roll out one of the best yoga mats underneath your chair for some added grip and support.
What is the chair yoga workout?
If you’re looking for low-impact, or you’re a wheelchair user, or desk-bound, this speedy chair yoga practice is well worth a go. Without leaving your seat, this six-minute stretch will help you target your upper body, core, hamstrings and calves.
Cipollone’s workout includes moves like an ear-to-shoulder stretch, shoulder circles, wrist circles, and seated folds and twists. The former exercises can help loosen up tightness and tension in common places, such as your neck, shoulders and jaw. The latter moves can help you stretch your entire back body and find some length in your spine. Many of the moves Cipollone suggests holding for around 10 seconds.
Some of these stretches may not feel right for everybody (and every body). For example, if you’re in a wheelchair, a seated forward fold might not be suitable, which is why Cipollone recommends listening to your body and skipping any poses that feel uncomfortable. Instead, the yogi provides modifications and variations to help you work on your mobility without compromising your safety.
How often should you do chair yoga?
There are no exact guidelines on how often you should practice chair yoga. According to the Centers for Disease Control and Prevention (CDC), adults 65 and older should aim for 150 minutes of aerobic exercise per week at a moderate intensity, along with at least two strength training activities that improve strength and balance.
Physical activity like walking, cycling, or swimming can help you complete your cardio exercise for the week, while chair yoga can help you strengthen muscles and improve your balance.
That’s because yoga has many physical and mental benefits, reducing stress and the risk of heart disease while improving flexibility and strength. According to research, chair yoga in particular can help boost your functional fitness and overall health.
For example, one 2023 study published in Healthcare found that a chair yoga program was effective in “improving the functional fitness and daily life activity scores” of elderly females, especially those with knee osteoarthritis. A 2025 article confirmed that chair yoga is a safe, acceptable and adaptable option for non-pharmacological health management in older adults.
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