Three chair yoga poses to try if you can’t do floor-based yoga

A group chair yoga class.

It’s easy to misunderstand yoga and think it’s only for the lean and bendy. In fact, yoga is a practice of awareness so anybody can do it.

I’m a yoga therapist and I work with adults living with long-term health conditions and movement disorders. That means adapting mat-based yoga practices for their needs.

If, like many of my students, you can’t get up and down from the floor, you use a mobility aid or you’re simply more comfortable moving from a chair, you can still enjoy a full yoga class seated.

Here are three popular poses I’ve modified—all you need is a sturdy chair and enough space around you to move your arms.

How to do the chair yoga poses

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1. Seated triangle (upavistha trikonasana)

The seated version of triangle pose is more gentle on your hips and inner thighs than the standing version but still promotes flexibility through the hips, shoulders and chest.

Reps: 3 each side

• Sit on your chair with your knees and feet wide apart.
• Extend one arm down on the inside of the same knee, palm facing outward.
• Reach the opposite arm overhead, looking up at the hand if it’s comfortable.
• Hold for a few breaths and release the position on an exhalation.
• Return to center and repeat on the other side.

2. Seated side bend (parsva sukhasana)

This is a side bend variation of the goddess pose. It releases tension from the waist and side body, supports flexibility in the spine and engages the core.

Reps: 3 on each side

• Sit on your chair with your knees and feet wide apart.
• Lean one forearm on your thigh.
• Raise your opposite arm overhead.
• Keep both sit bones connected to the chair as you lean over into a side bend.
• Hold for a few breaths.
• Return to center and repeat on the other side.

3. Seated goddess pose (upavistha uttkata konasana)

This is still a power pose from seated, although it won’t have the same intensity in the quads, legs and feet. Focus on your breath and feel your arms, shoulders, back and abdomen engaged.

• Sit on your chair with your knees and feet wide apart.
• Raise your elbows out the sides to shoulder height, fingers pointing up, palms facing out.
• Feel your shoulder blades engaged and chest lifted.
• Hold for a few breaths, feeling the openness in your upper body.