Chair Yoga Postures
Need some inspiration for class sequencing? Review the videos and photoshoot and then put your own class together. HEre

Standing (4 Snippets)

• Standing Mountain – hand on chair for support
• Standing Upward Salute – hand on chair for support
• Standing Chair Tree Pose – behind chair, facing side, hand on chair for support
• Standing Dangling Pose – face seat, forearms dangle/make contact with seat for support
• Standing Chair High Lunge – foot on seat, opposite hand on back rest for support
• Standing Intense Side Stretch – face seat, both hands on seat for support (staggered stance)
• Standing Triangle – face side of chair, hand on seat
• Standing Side Stretch – behind chair, facing side, hand on chair for support
• Standing Half Moon – forearm on seat, r/l arm straight, r/l leg out
• Standing Warrior I
• Standing Warrior II
• Standing Warrior III

Seated Postures (11 Snippets)

• Seated Chair Mountain Pose 
• Seated Upward Salute 
• Seated Torso Circles
• Seated Neck Rolls 
• Seated Neck Stretch r/l 
• Shoulder Rolls 
• Seated Foot/Ankle Stretch 
• Seated Cat/Cow 
• Seated Cow Facing Pose (w bands) 
• Seated Single Leg Stretch (hamstring) 
• Seated Hamstring Stretch with Strap 
• Seated Pigeon 
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Seated Goddess
• Seated Chair Goddess Side Twist 
• Seated Chair Goddess Angle
• Seated Shoulder Stretch
• Seated Knee to Chest
• Seated Opposite Leg and Knee Lift
• Seated Bicycle
• Seated Scissors
• Seated Boat
• Seated Revolved Chair Pose (hands to prayer)
• Seated Chair Wide-Legged Forward Fold
• Seated Straddle wide-legged forward fold with twist
• Seated Chair Warrior I
• Seated Chair Warrior II
• Seated Chair Warrior III
• Seated Staff Pose – legs extend out, arms up
• Seated Chair Child’s Pose
• Seated Chair Corpse Pose/Shavasana

Kneeling Postures (1 Snippet)

• Kneeling (floor) Puppy Pose (seat) 
• Kneeling Crescent Lunge (deep kneeling lunch, facing back of chair, hand on chair)
• Kneeling Camel (chair behind) 

Supine Postures (1 Snippet)

• Bridge Pose (hold legs of chair) 
• One-Legged Wheel (hold legs of chair)
• Legs on Chair - Shavasana

Prone Postures (1 Snippet) 

• Downward Facing Dog – face seat or back of chair, hands on seat or back of chair
• Dolphin (stand facing chair, dolphin arms to seat)
• Plank (dolphin arms to seat)

Active Aging 

Example 1 Seated

• Seated Chair Mountain Pose 
• Seated Upward Salute 
• Seated Torso Circles
• Seated Neck Rolls 
• Seated Neck Stretch r/l 
• Shoulder Rolls 
• Seated Foot/Ankle Stretch 
• Seated Cat/Cow 
• Seated Cow Facing Pose (w bands) 
• Seated Single Leg Stretch (hamstring) 
• Seated Hamstring Stretch with Strap 
• Seated Pigeon 
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Seated Goddess
• Seated Chair Goddess Side Twist 
• Seated Chair Goddess Angle
• Seated Shoulder Stretch
• Seated Knee to Chest
• Seated Opposite Leg and Knee Lift
• Seated Bicycle
• Seated Scissors
• Seated Boat
• Seated Revolved Chair Pose (hands to prayer)
• Seated Chair Wide-Legged Forward Fold
• Seated Straddle wide-legged forward fold with twist
• Seated Chair Warrior I
• Seated Chair Warrior II
• Seated Chair Warrior III
• Seated Staff Pose – legs extend out, arms up
• Seated Chair Child’s Pose
• Seated Chair Corpse Pose/Shavasana

Active Aging

Example 2 Seated/Standing

• Seated Chair Mountain Pose 
• Seated Upward Salute 
• Seated Torso Circles
• Seated Neck Rolls 
• Seated Neck Stretch r/l 
• Shoulder Rolls 
• Seated Foot/Ankle Stretch 
• Seated Cat/Cow 
• Seated Cow Facing Pose (w bands) 
• Seated Single Leg Stretch (hamstring) 
• Seated Hamstring Stretch with Strap 
• Seated Pigeon 
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Downward Facing Dog – face seat or back of chair, hands on seat or back of chair
• Dolphin (stand facing chair, dolphin arms to seat)
• Plank (dolphin arms to seat)
• Standing Warrior I
• Standing Warrior II
• Standing Warrior III
• Standing Dangling Pose – face seat, forearms dangle/make contact with seat for support
• Standing Chair High Lunge – foot on seat, opposite hand on back rest for support
• Standing Intense Side Stretch – face seat, both hands on seat for support (staggered stance)
• Seated Staff Pose – legs extend out, arms up
• Seated Chair Child’s Pose
• Seated Chair Corpse Pose/Shavasana

Kids Yoga

Example 1

• Standing Mountain – hand on chair for support
• Standing Upward Salute – hand on chair for support
• Standing Chair Tree Pose – behind chair, facing side, hand on chair for support
• Standing Dangling Pose – face seat, forearms dangle/make contact with seat for support
• Standing Chair High Lunge – foot on seat, opposite hand on back rest for support
• Standing Intense Side Stretch – face seat, both hands on seat for support (staggered stance)
• Standing Warrior I
• Standing Warrior II
• Standing Warrior III
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Seated Goddess
• Seated Chair Goddess Side Twist 
• Seated Chair Goddess Angle
• Seated Shoulder Stretch
• Seated Knee to Chest
• Seated Opposite Leg and Knee Lift
• Seated Bicycle
• Seated Scissors
• Seated Boat
• Seated Staff Pose – legs extend out, arms up
• Seated Chair Child’s Pose
• Seated Chair Corpse Pose/Shavasana

Kids Yoga

Example 2

• Seated Chair Mountain Pose 
• Seated Upward Salute 
• Seated Torso Circles
• Seated Neck Rolls 
• Seated Neck Stretch r/l 
• Shoulder Rolls 
• Seated Foot/Ankle Stretch 
• Seated Cat/Cow 
• Seated Cow Facing Pose (w bands) 
• Downward Facing Dog – face seat or back of chair, hands on seat or back of chair
• Dolphin (stand facing chair, dolphin arms to seat)
• Plank (dolphin arms to seat)
• Kneeling (floor) Puppy Pose (seat) 
• Kneeling Crescent Lunge (deep kneeling lunch, facing back of chair, hand on chair)
• Kneeling Camel (chair behind) 
• Bridge Pose (hold legs of chair) 
• One-Legged Wheel (hold legs of chair)
• Legs on Chair - Shavasana
  

Corporate Yoga

Example 1

• Seated Chair Mountain Pose 
• Seated Upward Salute 
• Seated Torso Circles
• Seated Neck Rolls 
• Seated Neck Stretch r/l 
• Shoulder Rolls 
• Seated Foot/Ankle Stretch 
• Seated Cat/Cow 
• Seated Cow Facing Pose (w bands) 
• Seated Single Leg Stretch (hamstring) 
• Seated Hamstring Stretch with Strap 
• Seated Pigeon 
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Standing Mountain – hand on chair for support
• Standing Upward Salute – hand on chair for support
• Standing Chair Tree Pose – behind chair, facing side, hand on chair for support
• Standing Warrior I
• Standing Warrior II
• Standing Warrior III
• Seated Twist
• Seated Eagle
• Seated Cactus Arms (in/out)
• Seated Goddess
• Seated Chair Goddess Side Twist 
• Seated Chair Goddess Angle
• Seated Bicycle
• Seated Scissors
• Seated Boat
• Seated Staff Pose – legs extend out, arms up
• Seated Chair Child’s Pose
• Seated Chair Corpse Pose/Shavasana

Corporate Yoga

Example 2

• Standing Mountain – hand on chair for support
• Standing Upward Salute – hand on chair for support
• Standing Chair Tree Pose – behind chair, facing side, hand on chair for support
• Standing Dangling Pose – face seat, forearms dangle/make contact with seat for support
• Standing Chair High Lunge – foot on seat, opposite hand on back rest for support
• Standing Intense Side Stretch – face seat, both hands on seat for support (staggered stance)
• Standing Triangle – face side of chair, hand on seat
• Standing Side Stretch – behind chair, facing side, hand on chair for support
• Standing Half Moon – forearm on seat, r/l arm straight, r/l leg out
• Downward Facing Dog – face seat or back of chair, hands on seat or back of chair
• Dolphin (stand facing chair, dolphin arms to seat)
• Plank (dolphin arms to seat)
• Kneeling (floor) Puppy Pose (seat) 
• Kneeling Crescent Lunge (deep kneeling lunch, facing back of chair, hand on chair)
• Kneeling Camel (chair behind) 
• Bridge Pose (hold legs of chair) 
• One-Legged Wheel (hold legs of chair)
• Legs on Chair - Shavasana

Scroll down for a downloadable, color coded class plan list!

*Chair yoga notes are color coded by group/snippet and then those snippets are incorporated into various classes; active aging, kids, corporate.