Table Pose Chair Yoga: A Gentle Practice for All Levels

Have you ever wanted to try yoga but felt it wasn’t for you? Maybe you think you’re not flexible enough or don’t want to get down on the floor. Chair yoga is the perfect solution! It’s gentle, easy, and can be done while sitting or using a chair for support.

You don’t need fancy gear or a lot of space. Just grab a chair, and you’re ready to go! In this blog, I’ll show you how chair yoga works ^[1] and why it’s great for everyone. Let’s get started! 

What is Chair Yoga?

Chair yoga exercises are an excellent option that allows you to stretch and stay active from your chair seat. It’s ideal for those with limited mobility ^[2] or who prefer a more gentle approach to fitness.

“This is a wonderful way to get into yoga if you have a limited range of motion, whether due to an injury or any other reason. For example, because of my knee injury, chair yoga was the only form of exercise I could do for many months. It’s surprising how much you can do with just a chair”– Kassandra, Certified Yoga Instructor

One of the best poses to try is the Table Pose, which strengthens your core, improves your posture, and adds flexibility to your routine.

When I first tried the Table Pose, I was surprised by how much it engaged my muscles without feeling overwhelmed.

It’s a pose that anyone can do with practice, and the benefits can be felt almost immediately, especially if you sit for long hours or struggle with stiffness. 

What is Table Pose in Chair Yoga? (Modified Bharmanasana)

The Table Pose in chair yoga is a seated adaptation of the traditional Yoga Table Pose (Bharmanasana) practiced on the mat. This variation uses a sturdy chair for support, making it more accessible and inclusive for people of all fitness levels, especially those who prefer or need a seated practice.

Instead of positioning yourself on hands and knees as in the traditional pose, the movement focuses on extending your body into a stable, “table-like” alignment. This involves engaging your core and gently lifting your chest and spine upward while keeping your feet firmly planted on the ground.

This seated version activates multiple muscle groups, improves posture, and enhances flexibility, all in a safe and supportive manner. 

This pose is perfect for beginners or those who need a gentler yoga practice due to mobility issues, age, or recovery from injury.

Personally, I love how approachable it feels, even on days when I feel less energetic or need a quick movement boost.

Benefits of Table Pose Chair Yoga

The Table Pose provides a range of physical and mental benefits, making it a great addition to your yoga routine.

• The Table Pose offers numerous physical and mental benefits, enhancing your yoga practice.
• Physically, it strengthens core muscles, crucial for balance and stability in daily activities.
• It stretches the shoulders, arms, and upper back, alleviating tension from prolonged sitting or poor posture.
• Noticeable effects, such as reduced stiffness in the back and improved posture, can be observed within a week of regular practice.
• Promotes mindfulness and breath awareness, helping to calm the mind and reduce stress for better overall well-being. 

How to Perform the Seated Table Pose in Chair Yoga

To perform the seated Table Pose in chair yoga, follow these simple steps to safely achieve a stable, “table-like” alignment:

• Start standing tall – Begin by standing upright with your feet hip-width apart. Keep your knees soft, spine long, and shoulders relaxed.
• Place your hands on the chair – Walk your feet back slightly, and place your hands on the back of the chair, shoulder-width apart. Ensure that your hands are placed directly in front of you, fingers spread wide for stability.
• Shift your weight forward – Gradually shift your weight forward, aiming to bring your torso parallel to the floor. Keep your arms straight as you press your palms down into the back of the chair.
• Engage your core – Activate your core muscles to support your back as you extend your hips toward the ceiling, creating a straight line from your hands to your hips. Make sure your spine remains neutral.
• Activate your legs – Press your feet into the floor and activate your legs by engaging your quadriceps and calves. This will help stabilize your body in the pose.
• Hold the pose – Keep your body in a “tabletop” position, with a flat back and parallel torso. Breathe deeply and hold the pose for three to five breaths. Make sure your neck stays neutral, and avoid letting your head drop too low or reach too high.
• Release the pose – Slowly walk your feet back toward the chair, lifting your torso back to a standing position. 

Tips for Getting Started with Table Pose Chair Yoga

• Keep a straight, neutral spine during the entire movement.
• Engage your core and legs for stability.
• Don’t force your torso to lower too much; aim for a long, flat back.
• Breathe deeply and steadily throughout the pose. 

Why Add Table Pose to Your Chair Yoga Routine?

The Table Pose is an excellent addition to any chair yoga routine because it combines strength, flexibility, and mindfulness in one movement. It’s a versatile pose that you can use as a warm-up, a transition between other poses, or even a standalone stretch during your day.

Practicing it regularly can help counteract the effects of prolonged sitting, which is common in today’s desk-oriented lifestyles. 

Other Chair Yoga Poses to Add with Table Pose

Adding a variety of poses to your chair yoga routine can enhance the benefits and keep your practice interesting. Here are some additional chair yoga moves to consider incorporating alongside the Table Pose:

1. Seated Cat-Cow Stretch

This pose helps improve spine flexibility and relieves tension in the back and neck.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Place your hands on your knees.
• Tighten your abdominal muscles.
• Take a deep belly breath, raise your head, and slightly arch your mid-back.
• Exhale, then alternate by rounding out your mid back as you slowly lower your head towards your chest.
• Repeat the movement, alternating directions.

2. Chair Spinal Twist

This twist aids in digestion and helps relieve lower back pain.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. 
• Engage your core and twist your upper body to the side.
• Hold this position for 10 seconds.
• Return to the starting position and repeat the movement on the opposite side.

3. Seated Figure 4

Opens the hips and stretches the glutes.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Cross one ankle over your opposite knee.
• Engage your core and hinge through your hips to bend your upper body forward.
• Hold this position for 30 seconds.
• Return to the starting position.
• Repeat the movement on the opposite side.

3. Seated Heart Opener

Opens the chest and shoulders, improves posture, and relieves tension in the upper back.

• Begin in an upright sitting position on the edge of a chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Reach and hold on to the backrest of the chair with both hands.
• Engage your core and slowly lean forward, feeling the stretch in your arms and chest.
• Hold this position for 10 seconds.
• Lower your arms and return to the starting position.

5. Seated Forward Bend

A gentle stretch for the lower back, hamstrings, and calves.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Tighten your abdominal muscles.
• Hinge at the hips and slowly bend forward toward your thighs, reaching your shins and keeping your spine long.
• Hold this position for 10 seconds.

Incorporating this chair yoga sequence will not only complement the Table Pose but also provide a well-rounded approach to improving your strength, flexibility, and mental clarity.

Conclusion

The Table Pose is a simple but very effective exercise that helps both your body and mind. It strengthens your core muscles, which are important for good balance and stability and stretches your upper body to ease tension and help you maintain a good posture.

This pose is especially good for beginners or anyone looking for easy exercises that can be done while sitting in a chair. If you keep at it, you’ll soon see improvements in how confident and flexible you feel, and you’ll have more energy.

The Table Pose is a great place to start on your journey to a stronger, more flexible, and healthier body. 

Don’t keep waiting! Today’s the day to take that first step towards a healthier, stronger you. Check out this 10 Gentle Yoga Poses to Undo the Damage of Sitting All Day!

Frequently Asked Questions