Does chair yoga really work? The truth about its benefits.
When you hear “chair yoga,” your first thought is probably something like, Isn’t that just stretching while sitting down?
And you might wonder if anything seated actually counts as “exercise.”
That’s what we’re here to explore: does chair yoga really work? And if so, how and why?
In short: yes, it does. Chair yoga is more than just seated stretches. It’s a legitimate, evidence-based form of exercise that helps improve strength, flexibility, and mental well-being. And no, you don’t have to be a yogi (or even flexible) to reap the benefits.
Whether you’re recovering from an injury, dealing with limited mobility, or looking for a low-impact way to move your body, chair yoga could be exactly what you need. And if you’ve been wondering, “can you lose weight with chair yoga?”, we have the answer to that too!
Let’s dive into the facts, benefits, and how-tos—so you can decide if this feel-good fitness trend is worth taking a seat for.
What is chair yoga?
Chair yoga is a gentle, modified version of traditional yoga that’s performed while sitting in a chair or using one for support.[6] It keeps the essence of yoga—breath, movement, and mindfulness—but adapts poses to be more accessible and safer for a wider range of people.[5–8]
If getting down on the floor (and back up again) sounds like an extreme sport, and the very thought of push ups makes your arms ache, chair yoga may be your perfect match. Or, if you’re dealing with mental health challenges, like depression, or physical health challenges, like knee osteoarthritis, this calming, joint- and brain-friendly flow of movements could be ideal.[6]
How does chair yoga work?
Chair yoga works by adapting familiar yoga poses—like Warrior II, sun salutations, and child’s pose—so they can be done while seated or standing with the support of a chair. This allows people to engage their muscles, increase mobility, and stretch safely without putting strain on joints or risking a fall.
Even though you’re (mostly) sitting down, you’re still working with gravity, bodyweight resistance, and controlled breathing. You’re still stretching your muscles and mobilizing your joints. That combo helps activate your core muscles, improve circulation, and build physical strength.[5, 7–9] Think of it as fitness by stealth: low-key, but totally effective.
Plus, the focus on mindful breathing and slow, intentional movement gently soothes your nervous system to reduce stress, calm anxiety, and promote a sense of ease. Win-win!
Who can benefit from practicing chair yoga?
Chair yoga is inclusive by design. It’s ideal for:
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Older people looking to stay flexible and active without risking injury.
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Beginners who want a non-intimidating introduction to movement.
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People recovering from surgery or injury who need low-impact, rehab-friendly options.
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Office workers needing a discrete midday mobility break to stretch their spine and release tight hips and shoulders.
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Anyone who enjoys a gentler approach to fitness and movement that feels like a form of meditation.
You don’t need a yoga background, a bendy body, or fancy leggings to give it a try. If you can sit in a chair, you can do chair yoga.
Chair yoga benefits
Chair yoga might look chill, but it packs a punch when it comes to your health. Here are some of the top science-backed chair yoga benefits.
Improves flexibility and mobility
Chair yoga helps gently stretch tight muscles and encourages full joint movement. Over time, it can reduce stiffness, improve range of motion, and make everyday activities—like reaching overhead or bending down—easier.[7]
Builds strength with low impact
Think you can’t build muscle sitting down? Think again. Chair-supported exercises like seated leg lifts, arm circles, and modified push-ups can improve functional strength and tone muscles throughout your body. Don’t believe us? Try Chair Warrior II from a chair and notice the sensations in your legs and core. Those muscles are working hard! (Please make sure to warm up first, before you try this.)
Supports balance and coordination
By strengthening stabilizing muscles and increasing body awareness, chair yoga can help improve balance balance and reduce the risk of falls—especially important for older adults.[5, 9]
Enhances mental health and reduces stress
The combination of movement and mindful breathing makes chair yoga a fantastic tool for reducing anxiety, calming the nervous system, and managing stress stress .[3, 8] It may even help with the psychological symptoms of menopause, like anxiety, depression, and disrupted sleep.[10]
Makes exercise more accessible
One of the best things about chair yoga? It opens the door to fitness for people who might otherwise feel excluded. Whether you’re dealing with chronic illness, joint pain, or limited mobility, chair poses can be a gentle-enough form of yoga to help you enjoy the benefits of moving your body in ways that feel supportive.
Breaks up the working day
Chair yoga can be great for those with desk jobs! Taking a break for 5 minutess of chair yoga every few hours when working a long day at the computer can improve physical fitness and reduce stress.[3, 6]
Does chair yoga really work for weight loss?
Okay, here’s the real talk: chair yoga alone probably won’t melt away pounds overnight. But is chair yoga a legit exercise method that can be good for weight loss? Absolutely—especially when paired with a balanced diet and other healthy habits.
Chair yoga helps with weight loss by:
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Increasing daily movement, which helps burn more calories.[7]
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Building lean muscle, which boosts metabolism over time.[7]
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Promoting mindfulness, which can reduce emotional eating, make us better at delayed gratification (i.e., the ability to resist temptation in order to achieve a long term goal), and improve food awareness.
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Supporting stress management, which helps regulate hormones tied to belly fat.[3]
So, does chair yoga really work for weight loss? Yes! If you back it up with other daily lifestyle habits, chair yoga can be the gentle but powerful sidekick that supports your weight loss goals in a sustainable, holistic way.[7]
5 chair yoga poses for beginners
Not sure where to start? These five chair yoga poses are perfect for beginners and beyond. They help improve flexibility, build strength, and calm your mind—all from the comfort of your chair. No mat (or circus skills) needed.
- Seated cat-cow
Start by bringing your chin to your chest and rounding your back. Then, slowly bring your chin up to look up. Don’t over-extend your neck, only go as far as feels comfortable. Push your chest and bellybutton forward and arch your back. Be gentle here. Find a comfortable range of motion for your body. Repeat 5-10 times.
Seated cat-cow
- Chair pigeon pose
Sit on a chair with your feet flat on the floor. Cross one ankle over your opposite knee. Keeping your back long, gently lean forward. Hold for 5–10 breaths, then switch sides.
Chair pigeon pose
- Seated triangle pose
Sit tall with arms overhead, palms together. Bring your hands down, keeping your palms together, bend at the waist and hips as far as you comfortably can, and reach to the floor. Keeping one hand near the ground, open the other arm out and up toward the ceiling, twisting your body gently to the side in a comfortable range of motion for you. Hold for a few breaths, return to the starting position, and repeat on the other side.
Seated triangle pose
- Seated Warrior II
Sitting on a chair, turn your body to face the side. Keeping your front leg bent, stretch your back leg out behind you, bending your knee toward the floor. Let your front thigh be supported on the chair. Extend both arms out at shoulder height, reaching in opposite directions with palms facing down. Keep your chest open and shoulders relaxed, gazing over your front fingertips.
Seated Warrior II
- Chair-assisted tree pose
Stand to the side of your chair, with your hand on the chair back. Place the sole of one foot on your opposite calf or thigh. Move your knee forward and back without twisting your body. Stay within a comfortable range of motion for you. Repeat 5-10 times on each leg.
Chair-assisted tree pose
Tips on how to practice chair yoga effectively
Ready to take a seat and get started? These simple tips will help you get the most out of your chair yoga practice and help you answer the question of “is chair yoga effective?” for yourself.
Start slow and listen to your body
Begin with short sessions (5–10 minutes) and build up as you feel more confident. Progress in yoga is a personal journey, and this is a practice that welcomes a slow, mindful approach.
Not sure where to start? We can help! Take our quiz to get set up with a personalized chair yoga plan full of simple, easy-to-follow workouts that are perfect for your fitness level and goals.
Choose the right chair
A sturdy, armless chair is ideal. You want something that won’t wobble, slide around, or tip easily. Wheely office swivel chairs are great for spinning and scooting around on your lunch break, but for a safe chair yoga practice, a hefty dining chair or sturdy couch does the trick.
Focus on your breath
Breath is the secret sauce of yoga. Deep, intentional breathing helps you stay present and enhances the calming effects of your practice.
Stay consistent
Like any form of exercise, chair yoga’s benefits build over time. Aim to practice 2–3 times a week—or even daily if it feels good.
Frequently asked questions
How many times a week should you do chair yoga?
You can practice chair yoga as often as it fits your routine. Most people benefit from doing it 2–3 times per week, but even a daily 10-minute session can make a difference in how your body feels and functions.
Does Simple’s chair yoga workout plan really work for seniors?
Yes! Our chair yoga workout plans were designed to work for everyone who might enjoy and benefit from this accessible style of movement, including older adults, those with limited mobility, and those who find it difficult to exercise while standing.
How many calories does 30 minutes of chair yoga burn?
While it varies depending on intensity and body size, you can expect to burn around 100–200 calories during a 30-minute chair yoga session.[11] It’s not high-intensity cardio, but it’s a meaningful way to stay active.
How difficult is chair yoga?
Chair yoga is one of the most beginner-friendly forms of yoga out there. All movements are low-impact and you can go at your own pace. Don’t worry if you’re not flexible—that’ll come with time!
Is chair yoga just good for seniors?
There are lots of benefits of chair yoga for seniors, that’s true. But there are lots of people who can benefit from chair yoga, not just seniors. People like office workers, pregnant women, exercise beginners, people recovering from surgery or injury, and anyone who enjoys a gentler approach to fitness.
Do you wear shoes for chair yoga?
It’s up to you! Some people prefer going barefoot (for better grip and grounding), while others wear supportive sneakers, especially if they’re doing standing movements.
Is chair yoga good for belly fat loss?
Research has shown a link between cortisol (a stress hormone) and the tendency to carry belly fat.[12] Chair yoga may help reduce stress and circulating cortisol,[3] so therefore chair yoga could be helpful for reducing belly fat. Pair it with a balanced diet for best results.
Can you lose weight doing chair yoga?
Does chair yoga help you lose weight? It can! It burns calories, supports muscle mass, and helps you manage stress.[3, 5, 7]Will you lose weight with chair yoga? That depends on the other healthy habits you’re building. We’d suggest eating enough protein, getting enough sleep, and drinking enough water as three of the big hitters. If you need a hand locking these habits in so you see the results you want, Take our quiz—habit building is a specialty of ours at Simple!
- Park J, McCaffrey R, Newman D, et al. A pilot randomized controlled trial of the effects of chair yoga on pain and physical function among community-dwelling older adults with lower extremity osteoarthritis. J Am Geriatr Soc 2017; 65: 592–597.
- McCaffrey R, Park J, Newman D, et al. The effect of chair yoga in older adults with moderate and severe Alzheimer’s disease. Res Gerontol Nurs 2014; 7: 171–177.
- Furtado GE, Uba-Chupel M, Carvalho HM, et al. Effects of a chair-yoga exercises on stress hormone levels, daily life activities, falls and physical fitness in institutionalized older adults. Complement Ther Clin Pract 2016; 24: 123–129.
- Suárez-Iglesias D, García-Porro M, Clardy A, et al. Feasibility and effects of a chair-based yoga program for adults with neurodisability. Disabil Rehabil 2022; 44: 5220–5230.
- Galantino ML, Green L, Decesari JA, et al. Safety and feasibility of modified chair-yoga on functional outcome among elderly at risk for falls. Int J Yoga 2012; 5: 146–150.
- Dua R, Malik S, Bhadoria AS, et al. Chair yoga. Journal of Medical Evidence 2021; 2: 262–266.
- Widjaja W, Wongwattanapong T, Laskin JJ, et al. Benefits of Thai Yoga on physical mobility and lower limb muscle strength in overweight/obese older women: A randomized controlled pilot trial. Complement Ther Clin Pract 2021; 43: 101345.
- Frampton K, Oppedijk L, Hadley R, et al. Reduced anxiety and depression and improved mood in older adults living in care homes after participating in chair yoga. J Appl Gerontol 2024; 43: 1408–1418.
- Latha R. Influence of Chair-based yoga on stress, mental and physical health in older adults: A systematic review. African Journal OF Biomedical Research 2024; 1836–1839.
- Cramer H, Lauche R, Langhorst J, et al. Effectiveness of Yoga for Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evidence-Based Complementary and Alternative Medicine 2012; 2012: 1–11.
- Cai Z, Quan M, Huan M, et al. Energy costs of chair sitting and standing video exercises in Chinese older adults over 60 years. Int J Exerc Sci 2023; 16: 814–827.
- Moyer AE, Rodin J, Grilo CM, et al. Stress-induced cortisol response and fat distribution in women. Obes Res 1994; 2: 255–262.