Chair Yoga … exercise using a chair!

Most of us  usually spend several hours in front of a computer in a seated position. When we eventually stand up, we feel our body  “tight” without been able to straighten our spine.

We suggest some short “activity breaks” to avoid sedentary life’s consequences which can be quite interesting when it includes different ways of exercise. The recommended exercise program is inspired by Yoga, modified in “Chair Yoga”! You can easily exercise at the office wearing your work clothes or a simple training outfit.

We use a chair a little further away from the desk so you will be able to move. You must inhale and exhale from the nose and stay for 3 breaths at each pose.

We begin with the famous chair pose / Utkatasana.


Standing forward bend / Uttanasana  pose follows


Go behind the chair, if its weight it allows, or at the desk to perform the cobra pose / Bhujangasana


Stretch the front side of your hips doing low lunge with upward stretch leg forward pose followed by extended side angle pose / Parsvakonasana.



Before we perform the other side we include

– warrior III / Virabhadrasana III holding the chair to balance


– tree / Vrksasana pose with knee bent and foot alongside the inner thigh of the standing leg or alongside the calf muscle or the ankle


-1/2 boat pose to strengthen  abs and hips


We execute the same from the other side and we are ready to go back to work!

Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, General Manager & Owner of AthensTrainers®


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