top of page

Why practice yoga on a chair?

Did you know that 70% of workers say their backs feel worse after work?

Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back problem. The main reason behind this is that sitting, in an office chair, is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

When sitting in an office chair for a long period, the natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture can damage spinal structures and contribute to or worsen back pain. What could you do to avoid / reduce back pain?

Office Yoga could be the answer you are looking for!

After working for over 11 years in an office and experiencing my body feeling stiff on a daily basis from sitting down on a chair and the pressure it caused on my lower back, I decided to use my knowledge as a yoga teacher and help people that work in offices to practice Office yoga. Just 30 mins are so beneficial!

What is office yoga?

Office Yoga is a form of yoga which has been adapted so that it can be performed sitting on a chair, making it incredibly applicable to daily office life. It is the perfect activity to break up those long sedentary periods throughout the day, helping improve postural and muscular problems.

It is a great choice for anyone wishing to feel energised and refreshed during his or her work day, both physically and mentally. Office yoga classes are designed to address the specific physical and mental challenges that desk workers tend to encounter.

Origin of Yoga on a chair

Lakshmi Voelker-Binder created Chair Yoga in 1982, on seeing that one of her pupils, aged only in her thirties, was unable to do floor yoga poses because of arthritis.

Practising yoga on a chair is suitable for students unable to participate in a traditional yoga class due to the effects of aging, disability or not sufficient space in the workplace. Doing yoga on a chair offers a practical alternative, as it deepens flexibility and strengthens personal body awareness. Clients can learn many kinds of yoga postures, breathing techniques, meditation, and ways of relaxation, with the aid of a chair.

Benefits of yoga on a chair

When you hear the word yoga, do you picture one of the Instagram photos with a super bendy body? Some of the advanced yoga poses can be quite bendy, but let me reassure you that you don’t have to be a contortionist to enjoy practising yoga. You can do yoga if you have limited mobility, balance issues, or stiffness. You can take advantage of the many benefits of yoga in the comfort of your own chair.

Office yoga is both safe and effective.

What are some of the benefits of practising yoga on a chair?

1. Increased flexibility

The ability to bend, twist, stretch, and move freely is important for more than doing yoga. It allows you to do the things that you need to do and engage in the activities that you love. Although some people assume that a loss of flexibility is inevitable as they age, they’re mistaken. With flexibility, the rule is “use it or lose it.” By gently challenging your body with Office yoga, you can actually increase your flexibility and improve your mobility.

2. Improved strength

Using your muscles to complete yoga poses builds strength. More strength can lead to better balance, which can reduce your risk of falls. It can also improve your body’s ability to withstand injury.

3. Reduced stress

Mindfulness is a part of yoga. Focusing on your movement, your breathing, and how your body is reacting to the exercise creates a kind of moving meditation that promotes relaxation, reduces stress, and improves mental clarity. Like other forms of exercise, yoga on a chair may also help improve mood and offer some relief from issues like anxiety and depression.

4. Improved space awareness

Doing yoga generally means shifting smoothly from one pose to another. It is helps to connect with your body and your mind and where your body is in space. It helps your coordination and reduces the risk of falling.

5. Reduced pain

Researchers have repeatedly demonstrated that one of the perks of exercise is reduced pain. That’s because working out prompts the body to release natural painkillers like endorphins. Practising office yoga allows you to experience the benefits of pain relief.

6. Better sleep

Maintaining a regular exercise routine is often associated with better sleep, and Office yoga is no exception. Combined with the meditation practise, it helps to reduce in the stress and pain and helps you to get a good night’s sleep.

What my students say about office yoga classes

“Sara is a great instructor; she listened to us and adapted the sessions to our suggestions so we got great benefit out of it. Each session had a bit of meditation, good / much needed stretches and breathing techniques. It was really good! Thanks.” - Angela, Executive Assistant at Human Resources Consulting Firm

“I attended a number of Flowithme Chair Yoga Sessions and loved them. Sara is amazing and has such an inspiring and calming aura that she brings to the class. Working in a busy corporate environment chair yoga is super to help you switch off and recharge your mind when u return to your desk. The fact it was in work made it so convenient to attend and a real perk in the office.” - Clara, Senior Account Manager in Financial Services

Everybody deserves to live their best life, whatever their choice of life is”. That is my motto and what I work with my clients every day to help them achieve their best life with the assistance of yoga practised on a chair.

If you want your employees to feel better, contact me on or +353 851 387 984 to organize your Office Yoga class.

bottom of page