Easy Yoga Poses To Do While Sitting On Your Chair


Boundary standing pose

This is a great pose for people with limited mobility who find it difficult to stand up or walk around. You can perform this pose anywhere there’s a doorway, even if you don’t have access to any kind of yoga room.

To do this pose, you'll need some help from another person. The both of you will be facing down, where your feet are placed together on the floor. Then one person pushes their upper body forward, helping you each get into position.

Once both of you are in the proper place, the second person then steps back so you're now face-to-face. You switch places so that you are holding each other's hands. Then make sure you lock your ankles together at least once every time you step back.

This pose should feel good but not hurt, so if something was wrong let someone know about it. This pose also helps strengthen your muscles!

Easy Yoga Poses To Do While Sitting On Your Chair

Lower back bends

This pose helps you loosen your back muscles.

You will want to be holding something sturdy and comfortable as you do this pose, so that you can achieve proper form. You may try using a chair or couch arm as your support.

The key to performing this pose is in achieving a neutral spine. A neutral spine has an equal amount of forward motion and backward motion.

If you don’t have enough flexbility in your back, it will feel painful when you attempt this pose. Also, if you have too much flexibilty in your neck, it will be difficult to perform this pose.

To avoid these problems, start by doing this pose with your knees bent or straight ahead. Then relax them slightly, until they are comfortably aligned with your pelvis.

Then move into the full pose, starting with your feet one at a time. Progress from there, trying to keep your heels down while bending backwards.

Place both arms on the chair with elbows out. Now push forwards with your hands, but remember to keep your shoulders pulled back.

Head tilts

With your head tilted, you’ll be making up an easy yoga pose that requires little effort. You can do this in your chair or at the desk job where you sit all day.

To perform this simple pose, just tilt your head backwards as if you were putting your ear against a wall. Then, turn your upper body around so your forehead is supported by your wrists. Hold this position for five minutes before transitioning into the next pose.

This exercise is helpful for headaches because the pressure from your head is taken away from your neck. If you have pain in your hands or feet, it also helps with peripheral nerve conduction of feeling in those areas. This pose may also help with back problems.

Deep breaths


Close your eyes and breathe in as fully as you can. Then, breathe out as forcefully as you can. Try not to hold your breath for any longer than normal.

The goal is to bring more oxygen into your body and then let it all out at once.

This will help you get deeper and faster deep breathing. Another bonus of fast breathing is that it helps release the nervous system’s stress response mode.

In short, quick breathing exercises help reduce stress and fluidity. This also has benefits for anxiety control and pain relief.

To perform this simple pose, you need only make an effort to breathe deeply. So if you are already sitting, just try breathing harder; if you are standing, stay taller when you inhale and lean back when you exhale.

If these efforts fail, there are various slowest breathing techniques online. Check some out and see what works best for you.

Cow face

With this pose, you can look at yourself in the mirror to see what you are really feeling inside.

Place your hands together like you are praying.

Your right hand will be placed with its palm facing up, making a ‘thank you’ gesture. Your left hand is going to rest beside your thigh but turning it inward.

Then make sure your left elbow is bent so your wrist is leaning against your upper leg, holding these two positions.

This way you will feel more comfortable during the practice. You may also lift your ribs as you breathe in and lower them as you exhale.

If this position feels good, then hold it for several seconds. Then slowly relax your body.

Child's pose

This is one of the most common yoga poses. If you only do this once, it’s enough! But we often miss an opportunity to use this pose to reach our students. In fact, I just did this last week in class with my third-year student.

We were doing a deep breathing exercise when someone sneezed. The room got quiet as people realized what had just happened.

I asked if anyone knew the cause of that noise, and there was much discussion about whether or not it was possible for someone to sneeze like that. One person finally said they heard something come out similar to a baby squeezing its nose.

Deep breathing

Take a few breaths as you get into your seat. You can take a breath as you sit down or give yourself an imaginary hug before getting too comfortable in your chair.

Try to focus on filling your lungs with air and then letting it out slowly to engage your diaphragm (the section of your throat above where your stomach would be).

Do this for 5 minutes and then spend another five focusing on your breath. It’s like beating two birds with one stone! This is a great way to meditate.

Note how you feel when you stop doing the deep breathing. Is there anything painful? Does it induce nausea? If so, don’t worry — you just have a weird feeling that you want to get sick.

When you get up, try to maintain your sense of well-being. There are many things that you could already do standing up that you will learn to appreciate more as you age.

Another easy yoga pose to do while sitting is warrior ii.

Put your feet together if they are not stuck fast inside each stirrup. Then lift your hips straight upward without hunching forward.

This variation is easier if you are beginners at yoga.

Warrior ii is a great pose to do with friends or family members.

You can also make this version harder by lowering the height until your hipbones are touching and rotating them back and forth

Supported leg kick

With this pose, you can start with your feet together and then step the front foot to one side and then back. You can do it slowly or quickly, depending on how much movement you want in your yoga session.

Most yogis sync this pose with walking or standing movements to promote deep inner thighs massage. This helps release tension and pain from up higher in the body.

You can also adapt this pose to other positions such as sitting on the floor with legs outstretched. Just make sure that you are well supported by something stable and safe.

Arm circles

This is one of the easiest yoga poses you can do, either while sitting at your desk or during class. To perform this pose, lift up your arms so that they are parallel with the floor and circle them out to your sides. Then, without lowering your hands, wrap them around the back of your neck and slowly draw it in reverse direction (toward your feet).

This position helps lengthen your back and stabilize your upper body. If you cannot reach full form, start with half-form, then work down from there.

Once you get comfortable, extend your legs forward, tilting your pelvis up. Then lower your hands, extending your fingers, to touch the leg pads of your chair.

Repeat this pose with good form from now on.

Keep practicing to make sure you aren’t short on breath and need for speed. This excellent arm curl exercise will definitely help strengthen your shoulders, biceps, and triceps.

Here are some more complex yoga moves that require greater skill and focus. Check out our article on inverted yoga poses to learn how to properly execute these positions.