Categories / Yoga, Pilates & mind-body
Featured in: Exercise for arthritis, Exercise for over 70s, Seated exercises and chair workouts, Balance and preventing falls, Yoga vs Pilates, Fibromyalgia and chronic fatigue
Chair Yoga
Seated and supported yoga for limited mobility.
How to start
Sit on a sturdy chair and do gentle stretches, twists, arm raises and breathing for 20 to 30 minutes.
How to progress
Add more postures, longer holds or standing poses with the chair for support.
What the evidence says
Evidence: limited
We found no trials of this particular format. A 2026 review of 30 trials (2,689 adults with overweight or obesity) found that yoga probably lowers blood pressure by about 4.4/2.1 mm Hg (moderate-quality evidence), with only small effects on cholesterol. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Use a stable chair without wheels. Stop if you feel pain or dizziness.
Sources
12-week starter plan
Seated sessions two or three times a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 2 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Sit tall with feet flat.
- Move slowly.
- Breathe out into the stretch.
Common mistakes
- Using a chair with wheels.
- Holding your breath.
- Overstretching.
Kit and cost
Free Approximate UK prices.
- A sturdy chair
- Comfortable clothes
- A free video or class
Frequently asked questions
Who is chair yoga for?
People with limited mobility, older adults and anyone who finds the floor hard.
Is it a workout?
It is gentle. It supports flexibility and relaxation.
Do I need to be able to get on the floor?
No.
Good for: Flexibility Mood & stress Rehab & recovery
Compare with similar options
| Chair Yoga | Feldenkrais | Yin Yoga | Tai Chi | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 45 min × 1/wk | 60 min × 2/wk | 45 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | moderate |