Easy Chair Yoga Poses — For Those Who Sit Long Hours

Many Virtual Assistants and Small Business Owners spend countless hours each day, seated in front of a computer.

Studies have proven that sitting for 9 hours a day, can be more harmful to our health than being a smoker! This article will give you a number of chair yoga poses that can be done easily, even while you are seated.

Are you ready? Here we go… Step #1:  Get a straight-backed chair and sit a few feet away from your desk, or with the back of the chair close to a wall.

Breath of Fire

This will work your core muscles and help you focus on your yoga practice. Sit with your feet flat on the floor, knees together, palms flat on your upper thighs. Start “panting” through your nose only, feeling your muscles in your abdomen working as you breathe in, and pumping as you breathe out. Do this for 1 minute to start. You can work your way up to 3 or 5 minutes. Stop if you feel dizzy at all and do long, deep breathing.


Cat-cow are 2 poses you move back and forth between. Sitting straight up in your chair, head up, shoulders back, arch your lower back as if you were an angry cat, chin tucking into chest. Hold the position for a few seconds. Now relax and move the other way, so that your back becomes curved like the swayback of a cow and the chin comes up.  Hold this position, then move back to cat. Repeat cat-cow smoothly, without jerking or snapping, until you can feel your range of motion improving.

Spinal Twists

Sitting straight up in your chair, head up, shoulders back, place your hands on your own shoulders with your thumb at the back and the other fingers at the front, elbows level with shoulders. Take a deep breath and twist to the left.  Exhale and twist to the right.  Start slowly and repeat the motion until you start to feel your spine open up. You can gradually go faster if you wish. Picture a top-loading washing machine agitator and you will get a good idea of the movement.

Seated Pigeon

This is a great way to open the hips. Sitting straight up in your chair, head up, shoulders back, cross one leg so the ankle rests on the top of the knee. Place one hand on that ankle and the other on the opposite knee. Keeping your back straight, bend at the hips and lean forward over the leg until you feel a stretch in your leg and back.  Repeat with the other side. Do a full round, right and left, 10 times.

Chair Side Angle Pose

Sitting straight up in your chair, head up, shoulders back, fold forward from the hips. As you do so, twist your torso so that one hand touches the floor, while the other extends straight up towards the ceiling. Hold for 5 seconds and then return to sitting. This time, twist in the opposite direction, so your other hand is on the floor close to your feet and the other arm is extended upwards towards the ceiling. Repeat left and right 5 to 10 times.

Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.

If your left hand doesn’t come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.

Do the same position with the right arm down and the left arm up.

Chair Pose

Chair pose is normally done freestanding as if you were sitting in a chair, butt out, knees bent, arms straight up from the shoulders, upper arms close to the ears, so you look like you are diving. If you can hover over the chair without sitting on it, you will get a good thigh and buttocks workout. If you have to sit, stretch the upper body forward and up so your elbows are over your knees.

If you are a virtual assistant and/or a small business owner that spends many hours a day working on your computer, hopefully, this article has given you at least a few chair yoga poses that you can incorporate into your daily routine! Your body will thank you.

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Karen Kannegiesser virtual assistantKaren Kannegiesser is an online business resource assistant with over three decades of C-suite level executive administrative and supply chain expertise. She has many years as a strategic MRO buyer for a large specialty chemical manufacturer, as well as an extensive background in database management, project management, contract administration, and business continuity/disaster recovery preparedness.www.LotusBusinessResources.com