top of page

The Power of Chair Yoga for Mindful Movement and Nervous System Resilience

Updated: Jun 6

As we embrace the fast-paced nature of modern life, finding moments of stillness and mindfulness becomes increasingly essential. Chair Yoga , often overlooked, offers a unique blend of tranquility and movement suitable for individuals of all fitness levels and ages. Today, let's delve into the world of Chair Yoga and explore why it's truly worth a rethink.

Chair Yoga: A Path to Mindful Movement

Chair Yoga, as the name suggests, involves a series of yoga poses and stretches performed while seated on a chair or using a chair for support. It provides a gentle approach to yoga, making it accessible to those with mobility issues or anyone looking to incorporate mindful movement into their daily routine.

  • Mindful Movement : Chair Yoga encourages a deeper connection between breath and movement, fostering mindfulness and presence in the practice.

  • Physical Well-being : The gentle stretches in Chair Yoga help improve flexibility, strength, and posture, promoting overall physical well-being.

  • Nervous System Resilience : Through controlled movements and breathing techniques, Chair Yoga aids in calming the nervous system and reducing stress.

  • Accessibility : Chair Yoga extends the benefits of traditional yoga to individuals who may face physical limitations, ensuring that everyone can experience the joys of yoga.

  • Versatility : It can be practiced anywhere – at home, in the office, or even outdoors, offering a convenient way to incorporate movement and mindfulness throughout the day.

  • Community Connection : Joining a Chair Yoga class creates a sense of community and togetherness, fostering social connections and mutual support.

Chair Yoga and why it's worth a rethink

Nowadays, maintaining an active lifestyle is becoming more and more important.  It is vital for our overall health and wellbeing.  For some people who have mobility difficulties or balance issues, chair exercises can offer a safe way to stay active.  Alternatively, if you find yourself working long hours sitting in a chair, this kind of exercise can be very helpful.  Chair exercises can also be very useful as rehabilitation after an operation or injury.


Exercises that are specifically designed to be performed while using a chair provide lots of advantages.  They can help maintain strength, flexibility, cardiovascular health, mental wellbeing, and overall improved quality of life.  Of course, simply attending a class also has the lovely aspect of meeting like minded people.


How can chair exercise help with strength and muscle tone?

We target the various muscle groups, including the arms, legs, core and back.  We incorporate resistance movements and gentle weight-bearing exercises.   Strong muscles not only improve mobility and balance, but also help perform daily living activities independently.


How can chair exercises help with flexibility and range of motion?

When we sit a lot and as we get older, we encounter stiffness in our joints and reduced flexibility.  Chair exercises can provide a helpful way to combat this with gentle stretches.  The overall impact can be increased comfort in daily activities, such as reaching in the car for the groceries or tying shoelaces.


How can chair exercises improve cardiovascular health?

We do this by using exercises that increase the heart rate, this improves heart health and enhances circulation.  It also improves endurance for daily activities (Pinckard et al., 2019).


How can chair exercises help with weight management?

We find that regular physical exercise, even when we are sitting, burns calories and increases our metabolism.  By adding chair exercise to our weekly routine, we can maintain a healthy weight and this can lead to improved energy levels.  Added to this, it helps us feel happier and better about ourselves. 


As you are probably aware, I love to teach ‘Subtle Inspired Yoga’.  Recent research has shown that yoga, and it can be in a chair, performed in the office can acutely improve several physiological and psychological markers of stress.  (Melville 2012).


In addition, office yoga can reduce absenteeism and improve work satisfaction.  (Zala, 2022)  Chair yoga is person centered, complimentary to traditional health care, and cost effective.


Have you tried chair yoga?  Have you done it at work?  Do you think a work environment would welcome chair yoga?  Do let me know, I am very interested.  (Subtle Yoga 2024)




Forbes Health,  Pinckard, K.M., Baskin, K.K., & Stanford, K. I. (2019)

Pinckard, K. M., Basking, K. K., & Stanford, K. I. (2019) Effects of exercise to improve cardiovascular health.  Frontiers in Cardiovascular Medicine, 6.

Subtle Yoga – build resilience –

SEO Keywords: mindful yoga, chair yoga, nervous system resilience

4 views0 comments


bottom of page