Too stiff for floor-based yoga? A teacher shares her favorite chair poses to improve posture and mobility

Man with white hair sits in chair and twists to one side

(Image credit: Getty Images / ingwervanille)

published 9 October 2025

Chair yoga can be a great way to experience yoga without having to get down and up from the floor.

“Chairs allow for the adaptation of traditional yoga poses into a supportive and accessible form of practice,” says yoga teacher Alison Reaume. “You do not need to have any fancy props or even go to a yoga class. You can easily perform these movements from the comfort of your own home.”

While yoga is generally a low-impact, gentle practice, the added stability of a chair can make it more accessible for those who have balance issues, experience dizziness or might struggle moving from the floor due to health or mobility issues.

Reaume particularly recommends it to older adults, those with limited mobility or even anyone who spends long hours sitting and wants a quick movement break.

Although gentler, chair yoga offers the same benefits as traditional yoga—you can tune into your body, breath and mind just as effectively from a chair as on the mat.

“Chair yoga improves posture, helps maintain mobility and support in reducing stress, making it a simple but powerful way to access the benefits of yoga on the body and mind,” says Reaume.

1. Seated cat-cow

Image 1 of 2

woman performing cat cow seated on a wooden floor against a sage green wall — (Image credit: Getty Images)

Reps: 5-8

Sit upright in your chair, feet flat on the floor, hip-width apart. Avoid leaning into the back of the chair. Place your hands on your thighs or on the armrests.
Engage your core and lengthen through your spine. Draw your shoulders back and down.
Inhale, arch your back, lift your chest and look up.
Exhale, round your spine, tuck your chin and draw your belly in.
Flow mindfully with your breath.

2. Seated twist

woman performing a seated twist on a chair on a wooden floor against a green wall

Time: 3-5 breaths each side

Sit upright in your chair, feet flat on the floor, hip-width apart. Avoid leaning into the back of the chair. Place your hands on your thighs or on the armrests.
Engage your core and lengthen through your spine. Draw your shoulders back and down.
Place your left hand on the backrest and your right hand on your thigh.
Inhale, lengthen your spine, then exhale as you gently twist your torso to the left.
Hold for 3-5 breaths, then return to the center and repeat on the other side.

3. Seated pigeon

woman performing a seated pigeon pose on a chair on a wooden floor against a sage green wall

Time: 3-5 breaths each side

Sit upright in your chair, feet flat on the floor, hip-width apart. Avoid leaning into the back of the chair. Place your hands on your thighs or on the armrests.
Engage your core and lengthen through your spine. Draw your shoulders back and down.
Cross your right ankle over your left thigh, just above your left knee.
Lower your right gently toward the floor to feel a stretch in your right glute. Stay upright or hinge slightly forward for a deeper stretch.
Hold for 3-5 breaths, then release and repeat on the other side.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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