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Chair yoga poses you can print

By the fitvee team · Last updated

The 8 yoga poses of our chair plan, with names and pictures.

In the order the plan brings them in.

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Print: Ctrl+P or Cmd+P. Two pages.

A woman with grey hair stretches her arms overhead, sitting on a wooden chair.

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Use a sturdy chair without wheels, back to a wall.

  1. Seen from the side, a woman sits tall on a wooden chair whose back is against the wall, hands resting on her thighs.

    Seated mountain

    Chair plan: 25 of 28 days.

    Steps

    1. Sit toward the front half of a sturdy chair with no wheels, with its back against a wall.
    2. Put your feet flat on the floor, about hip-width apart, knees over ankles.
    3. Rest your hands on your thighs, palms down.
    4. Lengthen up through the crown of your head. Let your shoulders drop away from your ears.
    5. Breathe in through your nose for 4 counts, then breathe out slowly for 4 counts. Stay for 5 to 8 breaths.

    Easier: Sit back against the chair back and take 3 breaths.

    Take care:

    • Back: sit tall without arching. Think long, not stiff.
    • Stand up slowly when you finish.
  2. Seen from the side, a woman sits near the front of a chair whose back is against the wall, hands on her knees, her chest lifted a little.

    Seated cat-cow

    Chair plan: 12 of 28 days.

    Steps

    1. Sit tall near the front of your chair, feet flat, hands on your knees.
    2. Breathe in and let your chest lift a little. Your shoulder blades slide gently down your back. This is the cow.
    3. Breathe out and let your upper back round softly, like a cat. Keep your head up and your eyes looking ahead.
    4. Move with your breath, 5 to 8 slow rounds.

    Easier: Only do the lifting half. Or make the wave smaller and slower.

    Take care:

    • Back: if rounding feels sharp or pinchy, stay with the lift only.
    • Neck: keep your chin level, do not tuck it hard.
    • Low bone density: keep the rounding very small and never push into it with your hands.
  3. A woman sits tall on a chair whose back is against the wall, arms out to the sides, elbows bent and hands up, like a cactus.

    Cactus arms

    Chair plan: 3 of 28 days.

    Steps

    1. Sit tall, feet flat. Lift your arms out to the sides, elbows bent, hands pointing up.
    2. Breathe in and gently draw your elbows back, so your shoulder blades slide toward each other.
    3. Breathe out and bring your elbows forward until they nearly touch in front of you.
    4. Do 8 slow rounds.

    Easier: Rest your hands on your shoulders and move only your elbows.

    Take care:

    • Shoulders: lower your elbows if you feel any pinch at the top.
    • Neck: keep your chin level.
  4. A woman sits tall on a chair whose back is against the wall, arms crossed and wrapped in front of her chest, palms together.

    Eagle arms (seated)

    Chair plan: 2 of 28 days.

    Steps

    1. Sit tall, feet flat, arms out in front at chest height.
    2. Cross your right arm over your left at the elbows. Bend your elbows.
    3. If it is comfortable, wrap your forearms and press your palms together. If not, hold your own shoulders in a hug.
    4. Lift your elbows a little and keep your shoulders low.
    5. Stay for 5 slow breaths. Unwind and switch the crossing.

    Easier: Just hug yourself with your arms crossed. Nothing needs to wrap.

    Take care:

    • Shoulders: lower your elbows if you feel any pinch.
    • Neck: do not push your head forward.

Do these poses in order with a 28-day chair plan

Short daily sessions at home, a step harder as you get stronger.

See the chair plan

  1. A woman sits tall on a chair whose back is against the wall, arms crossed over her chest, her chest turned a small way to one side.

    Gentle seated twist

    Chair plan: 2 of 28 days.

    Steps

    1. Sit tall near the front of your chair, feet flat and hip-width apart, knees pointing forward.
    2. Cross your arms over your chest, or rest your hands on your thighs.
    3. Breathe in and grow tall.
    4. Breathe out and turn your chest a small way to the right. Your hips and knees stay facing forward.
    5. Breathe in back to the center. Breathe out and turn to the left. Do 4 to 6 turns each way.

    Easier: Turn just your head and shoulders a few inches. Keep your arms crossed.

    Take care:

    • Back: stop short of any pinch or pull.
    • Low bone density: keep the turn very small, never pull on the chair to go further.
  2. A woman sits tall on a chair whose back is against the wall, both arms straight out to the sides at shoulder height, looking over one hand.

    Seated warrior arms

    Chair plan: 6 of 28 days.

    Steps

    1. Sit tall near the front of your chair. Take your feet wide, a little past hip-width, with your knees over your ankles.
    2. Lift both arms out to the sides at shoulder height, palms down.
    3. Breathe out and turn your head to look gently over your right hand.
    4. Stay for 3 breaths, arms steady. Your hips and chest face forward.
    5. Look back to the center. Repeat to the left. Do 2 rounds.

    Easier: Rest your fingertips on your shoulders and keep your elbows out.

    Take care:

    • Shoulders: lower your arms if they tire. Rest and begin again.
    • Hips: a narrower foot stance is fine.

  3. Seated goddess

    Chair plan: 5 of 28 days.

    Steps

    1. Sit tall near the front of your chair. Take your feet wide, toes turned slightly out.
    2. Let your knees open over your ankles. Stay in a range that feels easy.
    3. Bring your hands together at your chest, palms touching.
    4. Breathe in and press your palms lightly together. Breathe out and soften your shoulders.
    5. Stay for 5 slow breaths.

    Easier: Bring your feet closer together and rest your hands on your thighs.

    Take care:

    • Hips: open your knees only as far as is comfortable. A narrow stance is fine.
    • Knees: keep the knees over the ankles and avoid twisting them.
  4. A woman sits tall on a chair whose back is against the wall, both arms raised overhead, her fingertips touching above her head.

    Seated sun flow

    Chair plan: 5 of 28 days.

    Steps

    1. Sit tall, feet flat, hands on your thighs.
    2. Breathe in and sweep both arms out and up overhead. Palms may touch.
    3. Breathe out and open your arms wide, lowering them to shoulder height.
    4. Breathe in and draw your hands to your chest, palms together.
    5. Breathe out and lower your hands to your thighs.
    6. Do 5 rounds, slow and smooth.

    Easier: Raise your arms only to shoulder height.

    Take care:

    • Shoulders: stop your arms where it still feels easy.
    • Neck: look ahead; do not look up.
    • Back: sit tall, do not arch.

Stop any move that hurts. Stop and rest if you feel chest pain or pressure, dizziness, a racing or uneven heartbeat, or unusual shortness of breath. If it is severe or does not ease with rest, call 911.

Also to print

What the guidelines say

28-day chair planSee the plan

General information, not medical advice.

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