Chair yoga exercise library
Every pose in the Seated Yoga program, with plain-language instructions, benefits, safety notes, and modifications. All can be performed seated or with a chair for support.
Centering & Mobility
Seated Mountain Pose
Tadasana
Posture · Core Engagement · Foundation
Overhead Stretch
Spinal Lengthening · Shoulder Mobility · Side Body
Lateral Side Stretch
Side Body (Oblique) Flexibility · Intercostal Muscles · Breathing
Seated Cow Pose
Modified Bitilasana
Spinal Extension · Chest Opening · Breath Coordination
Seated Cat Pose
Modified Marjaryasana
Spinal Flexion · Upper Back Release · Breath Coordination
Neck Tilts
Lateral Cervical Stretch · Neck Tension Release · Cervical Mobility
Neck Stretches/Rolls
Cervical Mobility · Tension Release · Neck Flexibility
Shoulder Rolls
Shoulder Tension Release · Shoulder Mobility · Upper Back Mobility
Arm Circles
Shoulder Mobility · Upper Back Mobility · Shoulder Flexibility
Wrist Rolls
Forearm Mobility · Wrist Mobility · Wrist Flexibility
Ankle Circles
Ankle Mobility · Ankle Circulation · Foot Flexibility
Ankle Alphabet
Foot Strength · Ankle Flexibility · Ankle Mobility
Chest Stretch
Posture · Upper Chest Opening · Shoulder Flexibility
Strength & Stability
Seated Good Mornings
Back Strength · Gluteal Strength · Posture
Chair Warrior I
Virabhadrasana I
Leg Strength · Core Stability · Hip Flexor Stretch
Chair Warrior II
Virabhadrasana II
Thigh Muscle Tone · Hip Opening · Endurance
Chair Boat Pose
Navasana
Abdominal Strength · Core Stability · Hip Flexor Strength
Supported Tree Pose
Vrksasana
Balance · Core Stability · Leg Strength
Seated Bicycle Crunches
Oblique Strength · Core Strength · Coordination
Seated Hip Marching
Hip Strengthening · Thigh Strengthening · Core Stability
Chair-Assisted Squat
Functional Leg Strength · Balance · Hip Mobility
Chair King Arthur's Pose
Quadriceps Stretch · Hip Flexor Stretch · Balance
Flexibility & Release
Chair Pigeon Pose
Eka Pada Rajakapotasana
Hip Release · Lower Back Release · Hip Flexibility
Gentle Seated Twist
Ardha Matsyendrasana
Spinal Flexibility · Digestion · Thoracic Mobility
Chair Horse Pose
Skandasana variation
Inner Thigh Stretch · Groin Stretch · Hip Opening
Chair Eagle Arms
Garudasana arms
Upper Back Release · Shoulder Stretch · Rhomboid Stretch
Upper-Body Twist (Crossed Arms)
Upper Back Flexibility · Thoracic Mobility · Spinal Rotation
Seated Oblique Twists
Side Core Strength · Thoracic Spine Flexibility · Oblique Activation