Chair Yin Yoga Sequence: Finding Balance and Relaxation


Yin yoga is a gentle and meditative practice that focuses on deep stretching and relaxation. While it is typically practiced on the mat with various floor-based postures, there are adaptations for those who may have limited mobility or prefer a more accessible practice. Chair Yin Yoga is one such adaptation that allows individuals to experience the benefits of Yin yoga while sitting in a chair. In this article, we’ll explore a Chair Yin Yoga sequence that can help you find balance, release tension, and promote relaxation.

The Essence of Yin Yoga

Yin yoga is all about balance. It complements more dynamic and muscular practices like Vinyasa or Hatha yoga. While these styles work on strengthening and flexibility, Yin yoga targets the deeper connective tissues in the body, such as ligaments, tendons, and fascia. It involves passive, long-held poses, typically held for 3-5 minutes or even longer. These extended holds allow the body to relax and release tension, while the mind can find stillness and mindfulness.

The Chair Yin Yoga Sequence

Chair Yin Yoga is a perfect choice for people who find it challenging to get on the floor due to physical limitations or discomfort. It’s also a great option for those looking for a calming practice that can be done at work, while watching TV, or in any situation where a chair is available. Here is a simple Chair Yin Yoga sequence that you can follow:

(1) Seated Forward Bend (Paschimottanasana)

  • Sit in a chair with your feet flat on the floor, hip-width apart.
  • Inhale, lengthen your spine, and as you exhale, hinge at your hips to fold forward.
  • Allow your hands to rest on your shins or the chair seat.
  • Hold for 3-5 minutes, breathing deeply and relaxing into the stretch.

(2) Chest Opener (Bhujangasana Variation)

  • Sit upright in your chair with your feet flat on the floor.
  • Place your hands on the backrest, one hand on top of the other.
  • Inhale, lift your chest, and gently arch your back.
  • Hold for 3-5 minutes, focusing on your breath and the opening of your chest.

(3) Seated Twist (Ardha Matsyendrasana)

  • Sit with your feet flat on the floor, spine tall.
  • Exhale and twist to the right, placing your left hand on the outside of your right thigh and your right hand on the backrest of the chair.
  • Hold for 3-5 minutes, deepening the twist with each breath.
  • Repeat on the other side.

(4) Chair Pigeon Pose

  • Sit at the edge of the chair, with your right ankle on top of your left knee.
  • Flex your right foot to protect your knee, and gently press down on your right thigh.
  • Hold for 3-5 minutes, feeling the stretch in your right hip.
  • Repeat on the other side.

(5) Supported Savasana

  • Sit comfortably in the chair with your feet flat on the floor.
  • Lean back in the chair, resting your head and upper back on the backrest.
  • Close your eyes and take several deep breaths, allowing your body to fully relax.

Benefits of Chair Yin Yoga

(1) Improved Flexibility: Chair Yin Yoga can enhance your flexibility, even if you have limited mobility. The long holds help the muscles to relax and release, making it easier to stretch and improve your range of motion.

(2) Stress Reduction: The meditative nature of Yin Yoga, whether practiced in a chair or on the mat, can help reduce stress and promote relaxation. It allows you to be present in the moment, calming the mind and reducing anxiety.

(3) Enhanced Posture: Chair Yin Yoga can help improve your posture by increasing awareness of your body alignment and encouraging an upright spine.

(4) Increased Circulation: The gentle stretches in Chair Yin Yoga can promote blood flow and circulation, which can be especially beneficial for those with circulation issues.


Chair Yin Yoga is a wonderful way to experience the benefits of Yin yoga, no matter your age, fitness level, or physical condition. This accessible practice allows you to find balance and relaxation in the comfort of a chair, making it a great choice for anyone seeking a gentler and more contemplative yoga practice. As with any yoga practice, be sure to listen to your body, and if you have any specific medical concerns, consult with a healthcare professional before starting a new exercise routine. With regular practice, Chair Yin Yoga can help you find tranquility and harmony in your body and mind.

Also Read: Yin Yoga Sequence for Detoxing: A Gentle Path to Renewed Vitality

Frequently Asked Questions and Their Answers

(1) Can yin yoga be done on a chair?

Yes, Yin yoga can be adapted to a chair-based practice. Chair Yin Yoga is a modified version of traditional Yin yoga, making it accessible for individuals with limited mobility, physical constraints, or those who prefer a seated practice. In Chair Yin Yoga, participants perform gentle, long-held stretches and poses while seated on a chair. This modification offers the same benefits of improved flexibility, relaxation, and mindfulness as traditional Yin yoga, without the need to get down on the floor. It’s a great option for those seeking a gentle, meditative practice that can be done in various settings, including the office, at home, or in a class setting. Chair Yin Yoga provides an excellent opportunity for people of all ages and physical abilities to enjoy the advantages of Yin yoga comfortably and safely.

(2) How many calories burned in 1 hour Yin Yoga?

The number of calories burned during 1 hour of Yin Yoga is relatively low compared to more vigorous exercise routines. On average, a person weighing around 155 pounds (70 kilograms) can expect to burn approximately 120-180 calories during a one-hour session of Yin Yoga. However, the primary focus of Yin Yoga is not calorie expenditure but rather relaxation, flexibility, and mindfulness. It’s a slow and meditative practice that involves holding poses for extended periods, which doesn’t significantly elevate the heart rate or lead to a high calorie burn. While it may not be a calorie-burning powerhouse, Yin Yoga offers a host of other physical and mental benefits, including stress reduction, improved flexibility, and enhanced well-being, making it a valuable addition to one’s fitness routine.

(3) What is another name for yin yoga?

Another name for Yin Yoga is “Daoist Yoga” or “Taoist Yoga.” This alternative name reflects the deep connection between Yin Yoga and ancient Chinese Daoist or Taoist philosophy. Yin Yoga is rooted in the principles of Yin and Yang, a fundamental concept in Daoism. While Yang yoga practices are dynamic, muscular, and active, Yin yoga focuses on the passive, still, and meditative aspects. The practice aims to balance the two opposing forces, just as the Yin and Yang concept emphasizes the harmony of complementary opposites. The term “Daoist Yoga” underscores the practice’s alignment with the philosophical and spiritual aspects of Daoism, highlighting its holistic approach to physical and mental well-being through the cultivation of balance and inner harmony.

Also Read:
The Ultimate 75 Minute Yin Yoga Sequence for Deep Relaxation
Yin Yoga Poses for Balancing Your Sacral Chakra
The Ultimate 45 Minute Yin Yoga Sequence for Deep Relaxation
5 Full Moon Yin Yoga Poses: Embrace Lunar Serenity with Gentle Stretches
6 Yin Yoga Poses for Balancing the Liver Meridian