I’ve always had a complicated relationship with yoga. On one hand, I know it can be beneficial – the gentle stretching, the mindfulness, the promise of reduced pain and increased flexibility. On the other hand, my fibromyalgia and arthritis seemed to conspire against me every time I tried to join a class. During lockdown, I did manage to find a superb online class in association with a hospital charity, but when life returned to normal, it reverted to being an in-person class, which was 200 miles away from home. So my yoga practice stopped.

I had tried going along to classes billed as “gentle yoga” before but getting down onto a mat and even lying on a mat on the floor is so painful for me, my back just won’t tolerate it. Kneeling poses, too, are out of the question because of arthritic knees.

I concluded that even the gentlest classes seemed designed for people whose bodies could bend and fold without consequence. I’d leave feeling more frustrated and defeated than when I’d arrived, wondering if yoga just wasn’t meant for people like me.

Discovering Chair Yoga

Then I heard about chair yoga, and I’ll admit I was initially a tad sceptical, wondering how much benefit it would actually have. But with my options feeling increasingly limited, I decided to give it a try.

What a revelation that first class was! I didn’t have to worry about getting up and down from the floor. No lying flat on a mat that felt like concrete against my tender back. No kneeling on joints that screamed in protest. Just me, my chair, and the opportunity to move my body in ways that felt good, rather than punishing. It was also great to be able to participate fully in the class rather than being the one who stands out as she needs adapted poses.

The Real Benefits

Despite my initial doubts, I’ve discovered that you absolutely can experience the full benefits of yoga while remaining seated. The gentle stretches and movements have genuinely improved my flexibility, and I’ve noticed a decrease in my back pain since making chair yoga a regular part of my routine.

The beauty of chair yoga lies in its accessibility. Every pose can be modified to work within your body’s limitations rather than against them. Spinal twists become gentle rotations in your chair. Forward folds become seated stretches that don’t require you to get anywhere near the floor. Sun salutations transform into flowing arm movements that open your chest and shoulders without requiring you to bear weight on your hands.

Finding the Right Format

I’ve found that online classes work particularly well for me. There’s something wonderfully liberating about being able to practice in the comfort of my own home, using my own chair, without the pressure of keeping up with others or worrying about what I look like. I’ve settled into a routine of following a 30-minute online class each week, which feels like exactly the right length for my energy levels and attention span.

There’s never any pressure to push beyond what feels comfortable, and the emphasis is always on what your body can do rather than what it can’t.

A Practice for Every Body

If you’re living with fibromyalgia, arthritis, or other mobility challenges and have felt uncomfortable in traditional yoga classes, I can’t recommend chair yoga highly enough.

For anyone considering giving chair yoga a try, here are a few things I’ve learned along the way:

Start slowly and listen to your body. Even though you’re in a chair, you’re still moving and stretching muscles that might not be used to it.

Find an instructor or online class that specifically focuses on chair yoga rather than someone simply adapting regular poses. The experience is much better when the entire practice is designed around being seated.

Don’t worry if you can’t do every movement exactly as demonstrated. Everything can be adapted to work for your individual needs.

Remember that some movement is always better than no movement, especially when you’re dealing with chronic pain conditions.

Moving Forward

I wish I’d discovered chair yoga sooner. After years of feeling like my body was too broken for yoga, I’ve finally found a practice that works with my limitations rather than against them. It’s reminded me that wellness isn’t one-size-fits-all, and there’s always another way to approach something if the traditional route doesn’t work for you.

If you’ve been put off yoga because traditional classes feel inaccessible, I’d encourage you to give chair yoga a chance. Your body deserves gentle movement and mindful attention, regardless of what challenges you’re facing. Sometimes we just need to think outside the box to find what works for us.

After all, the best form of exercise is the one you can actually do consistently!