Standing Postures

Who says you need to be in a chair the entire time you enjoy Chair Yoga? Try these standing postures!

Postures 1-14


TO DO: Review each posture in the photos and then watch the respective video. Scroll down to view the postures.

Standing Postures

Standing Mountain

  • Hand on chair
  • Feet hip width a part
  • Shoulders released from the ears, back and down
  • Sits bones in, tuck hips and bring front of hips forward
  • Engage core
  • Externally rotate thighs, draw energy down through feet
  • Bring awareness into body, breathe naturally
  • Equally distribute weight
  • Or keep both hands on chair, chair in front of body


Standing Upward Salute

  • Start in mountain
  • Inhale raise one or both arms upward, bicep toward ear
  • Feet hip distance
  • Engage core
  • Move gaze toward the hand
  • Perhaps adding in a slight backbend


Standing Chair Tree

  • Can be behind or to the side
  • Hand on chair for support
  • Grounding through base foot
  • Engage the core
  • Externally rotate base thigh
  • Extend one arm out and up
  • Foot to ankle, calf, or to inner thigh (avoid knee joint)
  • Equally distributing weight, soft knees
  • Find a focus point


Standing Dangling Pose

  • Facing seat
  • Forearms can dangle
  • Inhale, exhale forward fold
  • Hinge from hips, bring torso and head down
  • Feet greater than hip distance
  • Grab opposite elbows or place forearms on seat of chair
  • Lengthen through spine
  • Soft knees
  • Option to turn chair so back of chair is closest to body so arms are on top of the chair, elevating chest and head


Downward Facing Dog

  • Feet greater than hip distance
  • Soft knees
  • Deep breath in, exhale forward fold
  • Hands to seat of chair or to top of chair to elevate head
  • Naval to spine, knit ribs together so we can support entire back
  • Weight of body into heels, draw hips down and back
  • Long arms and torso
  • Stretch over the hips and down the back of the legs
  • Gaze to back of the chair, keeping head elevated above heart for any blood pressure concerns


High Lunge

  • One foot on seat of chair
  • Hands on back rest of chair for support
  • Weight evenly distributed on base off foot
  • Slight forward fold
  • Lengthen through torso and arms
  • Shift weight forward slightly into foot on the chair
  • Soft knee
  • Gaze forward


Standing Intense Side Stretch

  • Facing side of chair
  • Inhale, exhale into forward fold
  • Staggered stance, both feet facing forward
  • Hinge from hips, draw hips back
  • Lengthen through front leg and spine
  • Palms planted on chair seat, pushing through palms
  • Gaze is forward spot, perhaps over top of chair
  • Naval to spine
  • Engage shoulders, strong and long arms


Standing Triangle

  • Keeping same stance as the Intense Side Stretch
  • Pivoting foot about 45 degrees on back leg
  • Sunken down at seat of chair slightly, elbow bent
  • Externally rotating upper hip
  • Drawing top arm to ceiling
  • Gaze can move up toward hand, to center of the room, or toward the floor


Standing Side Stretch

  • Standing behind chair, facing forward
  • Hand on chair for support
  • Feet planted, soft knees
  • Inhale sweep arm up and over
  • Lengthen side body, stretch from hip up through arm
  • Gaze is up toward arm, out to the center, or down toward the floor
  • Pull through the fingertips


Standing Half Moon

  • Base leg is grounded
  • Weight evenly distributed
  • Soft knee
  • Engaging and externally rotating base thigh
  • Place on hand on the seat of the chair for support, palm down
  • Upper leg drawn out at hip height
  • Upper arm up to ceiling
  • Gaze where comfortable



Warrior I

  • Left leg forward, chair on left side of the body
  • Right leg comes behind in staggered stance
  • Inhale sweep right arm up, close to ear
  • Left arm on chair for support
  • Weight of back leg into heel
  • Slight lunge into left knee, knee over ankle
  • Long torso and arm
  • Gaze forward
  • Core engaged
  • Shorter stance as needed or widen distance between feet creating wider space for balance
  • Or bringing upper arm at cactus position


Warrior II

  • Release right arm down
  • Exhale rotate arm up and over, pivot on back foot
  • Right shoulder back and down, palm facing down
  • Left hand on chair for support
  • Weight equally distributed
  • Torso straight up and down
  • Strong arm, fingertips pointed, palm facing down
  • Invite students to perhaps hold both arms up
  • Gaze over extended fingertips
  • Shorten stance as needed
  • Or bring extended arm down and put hand on hip


Warrior III

  • Flip palm up, exhale rotate arm and pivoting on back foot to face forward
  • Step behind chair or slide chair in front of forward facing leg
  • Left foot centered directly behind chair
  • Shift weight forward, forward fold, bring right leg as high as you’d like
  • Toes can be grounded, up an inch or two, or bring leg up to hip height
  • Elbows on back of chair or slide chair forward so that forearms are on back of chair
  • Grounding on base leg, externally rotating thigh
  • Soft knees


Complete and Continue