Seated Yoga Sequence for Stress Relief

Yoga has some incredible health benefits, including helping to relieve stress and improving flexibility.

It’s also a great option as there are so many different variations to fit your needs. Seated or Chair yoga offers a way to get some of the same benefits as traditional standing yoga, but with modifications making it more accessible.

In particular, it’s a great way to enjoy a quick, stress-relieving break while at work or anywhere you have a chair. After all of the sitting we are doing these days, doing some short stretches can help with the aches and pains associated with being more sedentary.

Seated yoga can be done by anyone and can also be helpful if you have mobility limitations. In one study of older adults with osteoarthritis, who could not participate in standing exercise, chair yoga decreased pain and fatigue.  

Regardless of seated or otherwise, aim to add yoga and stretching into your weekly routine.

Chair Yoga Sequence

You can use any chair and adapt it to your needs, as long as it’s sturdy.

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any tie while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals.

Seated Cat Stretch

Sit on the chair with your feet shoulder-width apart and your hands on your knees. Lean forward so that your wrists are directly below your shoulders. As you inhale for 5-seconds, arch your spine and reach your head and tailbone toward the sky. As you exhale for 5-seconds, round your spine and draw your head and tailbone toward the floor. Repeat this movement several times.

Seated Raised Hands Pose (Sun salutation)

Sit tall in your chair with feet shoulder-width apart and with arms at your side with palms facing forward. Your back should be straight. Breath in deeply for 4-seconds while raising your hands towards the sky. Hold the pose and breath for 4-seconds. Exhale and release your hands for 4-seconds. Hold the pose with hands by your side for 4-seconds. Repeat.

Seated Forward Fold

Bend forward at your hips while sitting in your chair, maintaining a relaxed neck and knees. Reach your hands down to the floor or as far down your shins as they can go. Take 10 deep breaths here before you sit back up.

Seated Extended Triangle

Keep your knees bent and feet strong on the ground while remaining seated in your chair. Reach down with your right hand, placing it near your right foot. You can rest it on a block, your shin, or on the floor. With your left hand, reach for the sky, twisting your body so that you’re gazing up at your left fingers while taking 5 deep breaths. Repeat on the other side.

Chair pigeon

Sit with your left foot over your right knee, making a triangle with your legs. Lean forward as far as possible to open up your hip muscles and take 5 deep breaths. Repeat on the other side.

Seated Spinal Twist

Sit perpendicular to your chair with your knees bent at a 90-degree angle. Twist your upper torso toward the back of the chair as you exhale and gaze over your shoulder. Hold the pose while taking slow breaths and inhale as you untwist. Repeat on the other side.

Chair Warrior I, II, and reverse warrior.

Stand with your left foot firmly on the ground and your right shin or foot on the chair.

For Warrior I, raise your hands together towards the ceiling while keeping your left leg bent at a 90-degree angle and your torso facing your left foot. Keep your feet firm on the ground with the middle of your right foot perpendicular to the heel of your left foot. 

From Warrior I, turn your torso sideways while keeping your right shin/foot strong on the chair. Stretch each hand out in different directions. This is Warrior II.

From Warrior II, reach your backhand towards the seated leg and lean back into Reverse Warrior.

Return to Warrior I position.

Switch legs and repeat Warrior I, Warrior II, and Reverse Warrior on the other side.

The Bottom Line

Chair yoga offers a great way to get many of the same benefits as standing yoga, but modifications make it more accessible.

Keep these stretches in mind for the next time you need a quick, stress-relieving break while at work or anywhere you have a chair.