Sitting In One Place All Day? Here Are 5 Easy Chair Yoga Asanas To Stay Fit

If you have a sitting job, do these yoga asanas daily while sitting to exercise your body and open up the muscles.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Jun 16, 2022Updated at: Jun 20, 2022
Sitting In One Place All Day?  Here Are 5 Easy Chair Yoga Asanas To Stay Fit

“Yoga is 99% practice & 1% theory” is a famous quote by Yoga Guru Sri K. Pattabhi Jois. This means, your knowledge is worthless if you don’t practice it. Yoga is a practice that promotes holistic health by targeting problematic areas in the body. There are specific yoga asanas for particular problems. However, many people find it tedious to add yoga to their routine due to lack of interest or time. Keeping this in mind, we have curated five asanas that can be performed while sitting on a  chair. You can perform these at any time and any place. This saves  time, but also relieves muscle tension due to prolonged sitting. 

Marjariasana Bitilasana or Seated Cat Cow Pose

This is a seated variation of cat cow pose which is most beneficial for older adults who cannot do standing yoga. This pose releases stress and stretches the upper body including spine, neck and upper back. Follow these steps:

  • Sit on a sturdy chair like a wooden chair.
  • Keep your spine and legs straight.
  • Place your hands on the thighs.
  • Inhale and arch your back so that your chest opens up
  • Now, exhale and slowly arch your upper body towards the chest with chin placed on the chest
  • Repeat this 10 times.

Virabhadrasana or Seated Warrior Pose

Virabhadrasana on a chair is an easy exercise. This yoga posture strengthens the arms, calves, thighs, back muscles, neck, chest, shoulders and belly. Doing this pose on the chair daily for 5 minutes can open up muscle blockages. Follow these steps to do this yoga:

  • Sit on the right side of the chair with your right leg on the front.
  • Put your left leg on the left side of the chair with feet touching the ground.
  • Keep your right leg at 90 degrees.
  • Stretch your left leg backwards as much as you can.
  • Now, slowly raise your hands upwards and stretch them.
  • Stay in the position for 30-40 seconds.
  • Now, come back to the starting position.
  • Repeat this 10 times.
easy yoga poses to do on chair

Garudasana or Seated Eagle Pose

Eagle pose is specifically for strengthening arms and shoulders. This is an easy pose that you can perform while sitting in your office. It helps in tightening shoulders and improving arm strength. Follow these steps:

  • Sit on a sturdy chair like a wooden chair.
  • Place your right leg on the left thigh and left thigh on the right. This is a padmasana pose.
  • Cross your hands such that your palms are touching.
  • Now, stretch your hands towards the ceiling.
  • Do not let your hands touch your ears.
  • Stay in this pose for 30 seconds.
  • Repeat 8-10 times.

Ardha Matsyendrasana or Seated Half Spinal Twist Pose

This is one of the basic sitting yoga poses that you can perform to increase flexibility. Since prolonged sitting hampers muscle strength, doing this posture multiple times a day can prevent strain and shoulder pain.

  • Sit on the side of the chair and keep the chair on the side of your left hand.
  • Hold the back of the chair tightly and move your upper body to the left side.
  • Breathe in and try to stretch your spine without bending it.
  • Slowly return to the starting position while exhaling.
  • Do the same on the right side.
  • Repeat the process 8-10 times.
easy yoga poses to do on chair

Eka Pada Rajakapotasana or Seated One-Legged Pigeon Pose

This pose is great to exercise your legs. Due to sitting, leg strength also gets compromised. Doing this yoga asana every 4-5 hours helps keep your legs and knees exercise.

  • Place the heel of the right foot on the thigh of the left foot.
  • Keep the knee parallel to the heel.
  • Breathing in and out at a normal pace.
  • Hold the posture and keep breathing for 30 seconds.
  • Now, return to the starting position and repeat the same with your left foot.
  • Repeat 8-10 times.

These yoga asanas are great to exercise your body while being seated.

Image credits- freepik