10 Chair Yoga Poses for office workers

For people who are busy in their life and can not get enough time for themselves to do yoga and exercise daily, chair yoga poses are the best option for them.

This is a punch line for our body “ If you move, You remain fit”. But in today’s time, your time is jam-packed with official and personal work that you have to pay it later at the cost of your health.

Chair Yoga now comes as a rescuer for many people who are working in the office and have some kind of disability, so they can do yoga poses by sitting on a chair.

Benefits of Chair Yoga Pose –

Movement is necessary for our body, and people who are injured or have age-related disabilities can do sitting chair poses.

Improved Flexibility
Improved your body strength
Reduce Stress and anxiety
Provides you with mental peace

10 Best Chair Yoga Poses –

1. Breathing –

Sit straight on your chair, your spine should be erected.

Close your eyes and take a breath through your nostrils, expand your abdomen.

Exhale slowly and repeat this procedure 10 times

2. Chair Cat-Cow Stretch –

Sit on the chair straight and put your both feet on the floor.
Place your hands on your thighs
Inhale slowly and arch your spine to look up at the ceiling, it is called the cow position
Exhale slowly and pulled your abdomen in around your back then face your chin downward, it is called the cat pose
Repeat this cat and cow position 5 times

3. Chair Sun Salutation Arms –

Sit straight tall on your chair, breathe in and lift your arms up above your head, Press your palm together
Exhale and put down your arm over your thighs
Repeat this exercise five times, it’ll release your neck and shoulder tension

4. Chair Forward Bend – Uttanasana –

Exhale and bend your waist downward toward your thighs.
Let the hands rest on the floor
Take inhalation, move your head upward and level your hand towards your thigh

5. Chair Extended Side Angle – Utthita Parsvakonasana –

Sit straight on your chair
Move your left fingertips to the floors on the side of your left foot and look up at the ceilings
With inhale return back to your normal straight position
And then repeat these steps on the right side of the arm

6. Chair High Altar Side Leans –

For spine and shoulder stretch, lift your arms and interlace your fingers together in front of you
Then stretch your hands over your head, turn your palm to the ceilings
Then lean your neck and sides to the right for three breaths, then to the left for three

Also Read: International Yoga Day: 10 Best Poses for Keeping You in shape

7. Chair-Assisted Neck Stretches –

This chair yoga pose is for office workers, in the office, our neck always bends downward toward the desktop and the result is neck pain.

You can easily apply this pose by sitting on your office chair.

Take your right arm and drape it over your head, until your right arm reaches your left ear
Bend your head toward your right shoulder
Hold your head in this position for 5 breath
Repeat this on the opposite side

8. Chair Warrior 2 Pose – Virabhadrasana II

Move your neck toward the right side
Stretch your hands at the level of your shoulders
Bend your right knee to the side and stretch your left leg out
Hold it in this position for five breaths, then repeat this on the opposite side

9. Chair Eagle Pose – Garudasana –