top of page

Chair Yoga Workout For Back & Neck Pain

Updated: Oct 25, 2021

Do You Feel Stiffness & Pain around Your Neck & Back, do you feel your lower body is gaining weight, These are the ill effects of Prolong Sitting, With Most Of The People Sitting at Home With Little to No Workout, We Have Put Down a List Of Yoga Asanas You Can Do on a Chair by spending less than 10 Minutes a Day.

So Lets Start With Our Warm-up

Sit On A Chair, Keep Your Back Straight Now Turn Your Neck Side To Side for 12 Reps, Now Rotate Your Head Clockwise & Anti Clockwise for 12 Reps.

Now rest your Palms on Your Thighs & Start Moving Your Shoulders In A Circular Motion. Do this For 12 Reps In Clockwise & Anticlockwise Motions for 12 reps Each.

We Are Done With our Warm-up, Let's Start With Our Chair Yoga Workout.

Asana 1:- Seated Cat/ Cow Position.

Start By Sitting Near the Front of Your Chair, Keep Your Back Straight, your feet Hip Distance Apart & Rest Your Palms on Your Knees.

As You Inhale, Push Your Chest Outwards & Move Your Shoulders Backwards & Look Up.

As You Exhale Arch Your Back forward towards the knees & Tuck Your Chin towards your Chest.

Continue this for 12 Reps.

Benefits:- flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.

Asana 2:- Chair Raised Hand.

Sit In The Middle Of Chair Keep Your Hands On Thighs, & Raise Your Hands In The Air, as the Hand reaches Up, Stretch Your Hands After Stretching Place Your Hands back On Thighs.

Do This For 12 Reps.

Benefits:- Helps Ease The body pain around the muscles close to the shoulders and the neck Especially Helpful for People Working on Laptops or Computers.

Asana 3:- Seated Forward Bend.

Continue With the Chair Raised Hand Asana & Instead Of Resting your hands On Thighs Bend Your Back forwards, towards your Knees & Place Your Hands on the Floor While Still Locked, If Your Hand isn’t reaching the Floor allow it to Rest in Air.

Continue this For 12 Reps.

Benefits:- Stretches the spine, shoulders, hamstrings, Stimulates the liver, kidneys, ovaries, and uterus, Improves digestion.

Asana 4:- Downward Dog.

Stand at a Distance Behind Your Chair, & bend forwards in a way that your palms rest on top of the Chair, Make Sure That Your Hands Are Completely Stretched and Your body is in a L Shape.

Hold In this Position for 20 to 30 seconds.

Benefits:- Stronger hands, wrists, low-back, hamstrings, calves, and Achilles tendon, Decrease in back pain by strengthening the entire back and shoulder.

Asana 5:- Twist Side By Side

Sit in the Middle of the Chair with feet Shoulder Width Apart, Now Turn Left From your Torso, Rest Your left hand on the Back of the Chair & The Right-hand palm on your Left Knee, Repeat the Same for the Right Side.

Continue This for 12 Reps.

Benefits:- Increases flexibility of the spine & stretches out the shoulders, Improves Blood flow in the Lower back.

Repeating These Exercises every day for 10 Minutes Can Help you maintain A Healthy Lifestyle.

Share The Link with Your Friends & Family & Help them Stay Fit while Working from Home. Also If You want to Attend regular Virtual Sessions Do let Us Know.

Start A Wellness Trend In Your Organization, Contact Us On 9967972711 for Details

SS Corporate Wellness

We Offer A 1 Stop Solution To All Your Employee Engagement Needs.

For Queries Contact Us on 9967972711 or mail us on

Recent Posts

See All

Office Yoga Sessions for Stress Management

Stress has now become a part of the modern life, and it takes a major toll on our physical, mental and emotional health. Stress is a very common problem that affects millions of people around the worl


bottom of page