Banish the Slouch: Chair Yoga for Healthier Posture

Yoga is truly for everyone, but especially for readers, who tend to sit in slouched, hunched positions for hours at a time. I teach this class at library events and book signings, but even those of you too far away to attend my in-person events can benefit from the practice.

  1. Sit in the middle of your chair with both feet planted firmly on the floor and your head extended up to the ceiling. Notice your body. Are there any areas that feel tight or achy? How do the sensations in your body reflect the stress or relaxation of your day?
  2. Progressively lengthen your breath. As you inhale, lengthen your spine and feel the crown of your head extend up toward the ceiling. Gently contract your abdominal muscles with each exhalation, which will gently flatten your low back. Allow the abdominal muscles to relax with each inhalation. Take 6 to 10 breaths in this manner.
  3. As you inhale, sweep both arms to the side and overhead, with the palms facing inward, toward the ears. As you exhale, sweep your arms back to your side and gently tilt the chin toward the pit of your throat. Do this 4 to 6 times.

chair yoga for readers and people who sit too long

4.  Grasp the sides of the back of your chair with the palms facing inward. On an inhalation, gently squeeze your shoulder blades together as you lean your ribcage forward and away from the chair. This should have a gentle backbending quality. On an exhalation, release back up to sitting. Do this 6 times, then stay leaning forward for 4 breaths, lifting your ribs with each inhalation.

Gentle yoga backbending in the chair for improving posture

5. Starting from your original seated position in posture 1, bring your palms to the tops of your thighs. As you inhale, extend the crown of your head toward the ceiling. As you exhale, slide your hands down your legs and bend forward. Each subsequent inhalation, use your hands to help you lift the ribs and come through a flattened back up to sitting again. Do this 6 to 8 times.

Yoga in a chair, learning forward folding in a chair

6. From your original seated position in posture 1, on an inhalation sweep both arms to the side and up toward the ceiling, lacing the fingers together and pressing the palms up toward the ceiling. On an exhalation, lean toward the side, stretching the ribcage. Keep your belly lightly contracted and try to keep your shoulders directly in line with each other. On an inhalation, bring the torso back to the center and then exhale to the opposite side. Do this 4 times each side, alternating sides.

Chair yoga variations of foward folds for improving posture

7. Repeat posture number 5, but this time on an inhalation, sweep both arms to the side and up to the ceiling and sweep your arms to the side as you fold forward on an exhalation. After 6 repetitions, stay folded forward for 6 breaths. Totally relax any tension in your body. On inhale, return to sitting.

Chair Yoga, Gentle movements, yoga for over 50, yoga for sitting too much

8. Come back to the comfortable seated position in posture number 1, with both feet planted firmly on the floor and the crown of your head extended up toward the ceiling. Notice your body again, without judgment. What were the effects of these movements on your body, your breath, your emotional state, your sense of focus?

Reprinted with permission from Tracy

Tracy Weber, E-RYT 500, C-IAYT  is a practicing yoga therapist, and also the author of the Downward Dog Mystery series, which won the Maxwell Award for fiction. She loves sharing her passion for yoga and animals in any way possible.

Tracy and her husband Marc live in Seattle with their crazy German shepherd pup, Ana. When she’s not writing, Tracy spends her time teaching yoga, trying to corral Ana, and sipping Blackthorn cider at her favorite alehouse. 

For more information on Tracy and the Downward Dog Mysteries, visit her author website:

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