Free Chair Yoga and Functional Movement Class

Whether you’re living with pain or injury, getting back into movement after a pause, or you’re a mat practitioner wanting a smart, low‑impact challenge, chair yoga offers something for every body.

Having practiced yoga since my 20s, and being an embodied yoga therapist, I didn’t think a chair practice would impact my body much. Yet, I’ve been delightfully surprised by what I’ve discovered on the chair: a stronger core, aligned posture and more easeful movement in every day living. It’s become a place where I can let go of holding and explore my muscles and joints in different movement patterns as well as my true capacity in flexibility and strength. My mind slows down to meet each sensation and breath, and I end the practice feeling calmer and more connected. What began with indifference has transformed in to a beloved practice of mindful movement that I look forward to teaching each week. It turns out I am not the only one. Our class regulars have shared the same sentiments. They learn more about their bodies and feel great doing it. 

In order to share with you what chair yoga is, its helpful to address what it isn’t. Chair yoga isn’t a weaker mat practice. And a mat class isn’t a stronger chair class. They’re different. Research supports that Chair yoga improves strength, mobility, pain, mood, and daily function. Chair yoga offers similar benefits as a mat class, but it differs in that sequences offer intensity without strain. There is little floor based weight bearing. We use the chair as a stable base to support the body while we explore mobility with twists, extensions, side stretches, forward folds, and isometric holds like warriors or seated squats. Poses target stabilizers and postural muscles, and we build a strong connection to our core to learn how to do these moves in a way that supports and protects our joints. The practice also improves functional movement beyond the studio because you’re more tuned in to how you are moving in the spaces and chairs you spend a lot of time: your desk, dining table, on the sofa, in and out of the car, and yes, I’ll say it, even getting on or off the toilet.

A regular chair practice can help you:

• Build core strength and postural stability (yes, it’s a real core workout)
• Increase mobility in your spine, hips, shoulders and ankles
• Improve balance, comfort and confidence in everyday movements
• Release neck, shoulder and low‑back tension from sitting or screens
• Calm the nervous system and reduce stress and anxiety
• Explore intensity and capacity without joint strain• Improve circulation and postural alignment

Chair yoga is an adaptable and accessible practice for people of all ages and abilities

It’s for younger practitioners and seasoned yogi’s who want to feel their core in new ways, reduce strain from computer work, or bring more peace to their busy lives. It’s also for people that are ageing, carry injuries, chronic conditions or recovering from concussion or illness. Regardless of your stage in life, abilities and limitations, a chair yoga class will lead you to a calm and grounded place that supports your body in everything you do: your mat classes, walking, lifting, driving, parenting, caregiving, working… and smiling. Yes, smiling! My students have reported that they smile more 🙂

What you can expect in my chair class, Wednesdays at 11am:

• Grounding and breath work to settle the nervous system.
• Neck and shoulders stretches to reduce neck and upper back tension.
• Spine twists and side body stretches to mobilize the spine and ribs and reduce lower
• back tension.
• Hip and leg work for strengthening, balance and gait.
• Bilateral movements for brain health
• Smiling
• Leaving feeling better than when you arrived
• A community of lovely friendly people

You’re warmly invited to come and try our free Chair Yoga & Functional Movement class on Wednesday, March 4th at 11am. Bring a friend or family member who might not join a typical yoga class, and feel for yourself how accessible, supported movements can create a big shift in how you feel.

I hope to see you on the chair soon!

Melissa

Melissa Lyons is trauma informed yoga therapist and facilitator who has been teaching for 14 years. She specializes in gentle, accessible practices that support stress reduction, grief, and nervous‑system regulation for people of all ages and abilities. Her classes weave together functional movement, breath, and body awareness so students can build strength and mobility in ways that feel safe and sustainable

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