The Chair Yoga Guide

Rediscover the joy of movement through accessible yoga.

The Chair Yoga Guide introduces the foundations of yoga, skillfully leading you through the many variations of yoga asanas that can be supported using a chair. Enrich your practice with safe and effective guidance on poses, breathing, and relaxation.

Yoga is an excellent tool for holistic health and wellness, and that goes for the mental and spiritual benefits—not just the physical exercises. This guide will introduce you to body movements and breath practices for stability, balance, and strength, plus how to select the right chair and props. Additionally, you will learn the following:

• 65 poses, breathing exercises, and meditations
• 10 ready-to-use practice plans
• Try This activities to help demonstrate yoga concepts
• Wise Yogi Says sidebars featuring valuable elements of yoga practice and important insights 
• An appendix specifically for teachers and facilitators

Each pose includes step-by-step instructions with images, tips, potential cautions, and details about its benefits to your body. Regardless of your experience level, age, or abilities, chair yoga is an ideal way to boost energy, reduce discomfort, and relieve stress. This mind–body practice is designed to help you reconnect with functional movement, balance, and strength in a way that supports your body and lifestyle in finding more ease and enjoyment in movement.

Everyone can benefit from mindful movement throughout their day. Chair yoga makes this movement more accessible and enjoyable for people of all abilities. Whether you have mobility challenges, sit most of the day for work or school, or want an approachable place to begin your yoga journey, The Chair Yoga Guide is here to lead the way!

Audience

Yogis and practitioners of yoga at any experience level. Yoga for injury recovery and for older adults, post-op and pre-op patients, office workers, and students. Also for fitness instructors and yoga teachers wanting a more comprehensive chair yoga training or certification program.

Foreword by Mark Stephens
Acknowledgments
Introduction

Part I. The Joy of Movement
Chapter 1. Your Needs, Your Yoga
Chapter 2. Prep for the Practice

Part II. Poses to Practice
Chapter 3. Center and Align
Chapter 4. Upper Body Movements
Chapter 5. Movements of the Spine
Chapter 6. Lower Body Movements
Chapter 7. Standing and Balancing Postures
Chapter 8. Relax and Breathe

Part III. Practice Plans With Purpose
Chapter 9. Practices for Daily Inspiration
Chapter 10. Practices for Physical Needs
Chapter 11. Practices for Emotional Balance

Appendix. Chair Yoga for Teachers and Facilitators
References
About the Author
 

Nancy Gerstein is an E-RYT 500 yoga educator, teacher trainer, and author. A 40-year yoga veteran, Gerstein is the creator of motivational yoga, a self-empowering, intention-oriented practice style. Her teachings blend traditional wisdom with a modern, relatable approach that encourages students to explore their distinctive mind–body connections with curiosity and respect. Known for her clear instruction and warm presence, Gerstein creates an atmosphere where students feel both supported and empowered.

Gerstein is a presenter at numerous national yoga conferences, is certified to teach yoga for osteoporosis by Dr. Loren Fishman, and is the author of Guiding Yoga’s Light and Motivational Yoga, essential resource books for teachers and students.