Goat yoga, nude yoga, beer yoga – it seems like everything is being paired with yoga to get students on the mat. So, is ‘Chair Yoga’ just another of these fitness trends and should you try it?  

First – why use a chair in yoga at all?

When BKS Iyengar introduced props, he did so with the intention of making yoga more accessible for people of all abilities – from the stiff, stressed and depressed, to the elderly, weak and unwell. 

Props are designed to provide support in difficult poses and to enhance the student’s understanding and experience. They allow students to be more deeply absorbed and reap the benefits by not only being able to get into the pose, but then staying comfortably for a longer period of time.

Over his lifetime of practicing and teaching, BKS Iyengar introduced many props - belts, blankets, blocks, chairs and ropes etc. As a result, the Iyengar yoga method has become renowned by the regular use of props. 

But the props were never meant to be the main focus! Props may not always be suitable or helpful for everyone, all of the time. It’s the specific pose and the student’s ability or circumstances that determine which props are used - this is why you’ll often find a range of props being used in a variety of ways by different students, in a single Iyengar yoga class. 

About ‘Chair Yoga’…

Recently, we’ve noticed - ‘Chair Yoga’ classes being offered as something a new or specialised - most often for seniors (60+) or people with poor balance and flexibility. In our seniors’ and beginners’ classes, we do use props such as chairs or the wall, but we don’t use them all the time or with every student…

Chairs have been used for several decades in Iyengar yoga classes all over the world, including in advanced and restorative classes - so they’re not something new, just for beginners or the older generations. There is no denying the many great reasons and benefits to using a chair in yoga - but the knowledge and understanding about WHY you’re using it is the most important part. 

Here’s five ‘chair yoga’ poses and why/ when you might choose to do them:

1.       Uttansana - standing forward bend

Standing forward bends can be difficult for people with stiff legs, tight hamstrings and unsteady balance. Standing in front of a chair with your feet on the ground and bending forward is a very simple way to get a great extension in the spine, while protecting the hamstrings and keeping the body and mind relaxed - but it’s also a great option for anyone who is recovering from an injury or illness and not yet ready for the intensity of the full pose. 

Read our recent blog - Nine ways with Uttansana - to see other ways to use a chair for Uttanasana; as well as a range of other props you can use to do this pose. 

2.       Baradvajasana – seated twist

Getting down on the floor is not always possible, most often due to knee and hip issues. Sitting on a chair removes pressure and strain on these areas and allows the organic body to perform and enjoy the twisting action with more ease. But even if you can sit comfortably on the floor, using the chair can create a stronger twisting action - by keeping the hips steady and level on the seat, and using the back of the chair as leverage to turn the trunk further. 

Learn more about the benefits of twists in our Baradvajasana blog here. 

3.       Urdvha Dhanurasana – wheel pose/ back bend

Here’s proof that ‘chair yoga’ is not just for seniors or beginners! While you may not have to use as much arm and leg strength as a freestanding wheel pose, laying back through a chair will create a powerful and expanding heart opening action in the chest and upper back. The positioning of the buttocks onto the edge of the chair is important to keep the lower back supported, so make sure your teacher is fully qualified and experienced to teach this one. 

Find out how back bends create courage and vulnerability here and read more about Urdvha Dhanursana in this blog. 

4.       Salamba Sarvangasana – shoulder stand

It’s the first inversion we teach beginners to cool down at the end of class but getting on the top of the shoulders and stretching the legs up can be difficult at first. Using the chair, keeps the weight of the hips and legs on the seat to remove pressure on the neck and head. Fully supported on the shoulder tips you can stay in this pose longer, making it ideal when you’re low on energy. Again, an experienced teacher can show you how to get into this pose safely. 

Download the infographic with instruction on how to do Salamba Sarvangasana here. 

5.       Halasana – plough pose

Similar to Salamba Sarvangasana, Halasana is an incredibly soothing restorative pose. We often teach this with the feet pressed to the wall to help keep the thighs lifting up away from the face, but when you use a chair, the thighs are automatically supported, allowing the student to relax. Getting more height on the chair may be required to ensure the spine is fully extended and no pressure is on the neck and head. 

Read our Spotlight on Halasana blog for more details about the effects of this pose on the body and mind.

Of course, these are not the only poses that can be done using a chair – but just some examples to demonstrate how and why we use a chair in yoga. It’s not just about making it easier, although that can be part of the experience, nor is it just some fun new activity or toy to tick off your bucket list… 

The reasons why you would use a chair or any prop for that matter, are very specific and can be complex, so always make sure your teacher is suitably qualified and experienced. And always remember to seek the guidance of your medical professional if you have any health and fitness concerns.