What you’ll learn:
- Chair yoga is a gentle, accessible way to improve flexibility, reduce stress, and build strength.
- Regular practice supports weight loss by promoting mindfulness, enhancing mobility, and encouraging consistent movement.
- With minimal setup, chair yoga can easily fit into daily routines, helping you work toward long-term wellness goals.
Chair yoga is designed to be easy on your joints, but still keep you moving. This gentle, adaptable form of yoga takes traditional poses and makes them accessible to a wide range of people. Whether working at a desk, relaxing at home, or simply looking for a low-impact way to move, chair yoga lets you stretch, strengthen, and unwind right from your seat.
Chair yoga offers a way to stay active without fancy mats or intimidating poses. It’s a great option for anyone who wants to improve their health but might need a little extra support. It can be a good option for people recovering from an injury, navigating mobility challenges, or easing into fitness. Bonus? Chair yoga doesn’t just get your body moving; it can also help reduce stress and help you become more mindful of your body, which may help you manage weight.
At Noom, we’re all about finding approachable ways to feel good and stay healthy, and chair yoga fits the bill. It’s practical, enjoyable, and easy to weave into your daily routine. So, how does it help with weight loss? Keep reading, and we’ll show you how this seated workout can be a positive addition to your health and fitness journey.
The benefits of chair yoga
Chair yoga is exactly what it sounds like: yoga you can do with the help of a chair. This accessible exercise adapts traditional yoga poses, making them especially helpful for beginners, seniors, or those with limited mobility. This gentle practice allows you to stretch, strengthen, and de-stress without needing to get on the floor or push your body beyond its limits. It’s yoga made simple and effective.
So, why give chair yoga a try? Let’s break down the benefits:
- It’s suitable for many people: Chair yoga is a good exercise for people of most fitness levels. You can do seated poses or use the chair for support during standing exercises, making it ideal for those with balance issues or beginners.
- It gets you moving: While chair yoga may not torch tons of calories, its main benefit lies in improving overall health and helping you stay active, especially if you have limited mobility. Studies show it can reduce pain and fatigue, improve walking speed, and help you stick with movement long term. That consistency is key for building sustainable habits that support weight management over time.
- It improves mobility and functioning: Like other forms of yoga, chair yoga helps increase flexibility and reduce stiffness, making it easier to perform daily activities. Improved mobility can also make it easier to try other exercises that support weight loss.
- It helps you de-stress: By combining movement, breathing exercises, and meditation, chair yoga reduces stress, which may help reduce emotional eating and support healthier food choices.
- It builds body awareness: Chair yoga improves mindfulness, which may help a person better recognize hunger cues and fullness. This can lead to better food choices and can support weight management over time.
- It’s sustainable: Chair yoga is easy to incorporate into your daily routine, whether at work, watching TV, or taking a break. Its convenience makes it easier to stay consistent, helping you build lasting habits that support weight loss.
Chair yoga offers a low-pressure, meaningful way to move your body, reduce stress, and build habits that support long-term health. Ready to give it a go? Let’s dive into how it can specifically aid in your weight loss journey.
Can chair yoga help me lose weight?
Chair yoga may not burn a significant amount of calories on its own compared to more intense workouts, but it can play an important role in your overall weight loss journey when combined with other healthy habits. Let’s look at some of the ways chair yoga can help with weight loss:
- Supports muscle development: While chair yoga doesn’t provide the calorie burn of high-intensity exercises, some poses can help build muscle, which may slightly boost metabolism over time.
- Improves sleep and stress: It may improve your sleep quality, which is crucial for weight management, as poor sleep is often linked to overeating and weight gain. Chair yoga also reduces stress levels by combining movement, breathing exercises, and mindfulness practices.
- Fosters mindfulness: Chair yoga is also a great way to practice mindfulness, which can lead to more conscious eating habits. As you become more aware of your body and its needs, you may find it easier to make healthier food choices and practice portion control.
When combined with a healthy diet and exercise habits, chair yoga can help support a holistic approach to weight loss that extends beyond just exercise to improve your overall well-being.
How to get started with chair yoga
Getting started with chair yoga is simple and requires minimal setup. All you need is a sturdy chair, some comfortable clothes, and a few minutes of your day. Here are some tips to help you begin:
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- Pick the right chair: Use a stable chair without wheels. It should have a straight back and no armrests to give you enough room for movement.
- Wear comfortable clothes: Choose clothing that allows you to stretch and move freely. You don’t need specialized yoga gear—just something that won’t restrict your movement.
- Choose your time: Set aside 5-10 minutes in your day for your first session. Mornings, lunch breaks, or evenings are great times to practice.
- Start small: Begin with a few basic poses to get comfortable with the movements. Focus on breathing and moving mindfully.
- Listen to your body: Move at a pace that feels good for you. If anything feels uncomfortable, modify the pose or skip it altogether.
Once you’ve set the stage, you’re ready to explore some beginner-friendly chair yoga exercises.
Popular chair yoga exercises you can try
These beginner poses are easy to follow and can be done almost anywhere. Think of them as your entry point to chair yoga, helping you ease into movement while strengthening your core and reducing stress.
- Seated twist: Sit tall and place your right hand on the outside of your left thigh. Rest your left hand on the chair behind you. Gently twist to the left, keeping your spine straight. Hold for 30 seconds, then switch sides.
- Chair plank: Scoot to the edge of the chair and place your hands on the armrests or seat edges. Lift your body slightly off the chair, straightening your arms and legs. Engage your core and hold for 15-30 seconds.
- Seated cat-cow stretch: Place your hands on your knees. Inhale, arch your back and lift your chest (cow). Exhale, round your back, and tuck your chin to your chest (cat). Repeat 10 times.
- Seated crunch: Sit at the edge of your chair with your feet flat on the floor. Lean back slightly and lift your feet off the ground. Bring your knees toward your chest, hold for a second, and slowly lower. Repeat 10-15 times.
- Seated mountain pose with breathing: Sit tall in your chair with your hands resting on your thighs. Lift your arms overhead and imagine stretching toward the ceiling. Take 3-5 deep breaths, lowering your arms on the exhale.
Building your chair yoga routine
You don’t need to do everything at once. Start with one or two poses and gradually add more as you feel comfortable. Try linking your yoga practice to daily habits, like doing a seated twist while waiting for your coffee to brew or practicing breathing exercises during a break at work.
Chair yoga is a gentle, beginner-friendly way to introduce movement into your day. With time, it can become a valuable part of your weight loss and wellness journey, helping you stay active, reduce stress, and feel stronger—all from the comfort of a chair.
Making chair yoga a part of your weight loss journey
Chair yoga is more than just gentle movement—it’s a valuable way to support your overall wellness. Each stretch and pose helps improve flexibility, ease stress, and strengthen your connection to your body. These benefits can lead to healthier habits, mindful eating, and greater well-being. Just a few minutes of chair yoga each day can add up, potentially leaving you feeling stronger and more balanced.
Noom makes it easy to bring activities like chair yoga into your routine. The focus is on finding movements you enjoy—what we call “joyful movement.” Whether it’s chair yoga, traditional yoga, or any other activity, Noom’s approach helps you create habits that stick while making exercise a fun and rewarding part of your life.
For those curious about exploring yoga further, there’s even more to discover. Learn how yoga can transform your wellness routine with our detailed guide: How to integrate yoga into your weight loss journey.
