Chair Sun Salutation

Not yet reviewed by a qualified teacher Needs verification: names and instructions not yet confirmed by two sources

A newly designed educational flow, not a traditional sequence. Teachers order these poses in many ways.

Origin and source

Newly designed by YogaVacation in 2026, modelled on the 12-position sun salutation (alternating leg). Not a traditional sequence.

Who it is for

Able to sit upright on a chair without support; arm movements can be reduced. For older adults, limited mobility, office workers.

The steps in order

Version shown: YogaVacation chair flow, 10 steps

#	Step	Count	Breath	Side	Cues and options
1	Sit tall, palms together Praṇāmāsana	1	Exhale		Transition: Feet flat, front of the chair. Easier option: Block under the feet if they do not reach the floor.
2	Seated arms up Ūrdhva Hastāsana	2	Inhale		Transition: Sweep the arms up. Easier option: Arms to shoulder height, or one arm at a time.
3	Seated forward fold over the thighs	3	Exhale		Transition: Hinge from the hips, hands slide down the shins. Easier option: Forearms rest on the thighs.
4	Seated knee hug, right knee Pavanamuktāsana	4	Inhale	Right	Transition: Sit up, lift the right knee and hold it with both hands; lengthen the spine. Easier option: Hands under the thigh; small lift only.
5	Seated cow (chest lift) Marjaryasana-Bitilasana	5	Inhale		Transition: Foot down, hands on the knees, lift the chest and look slightly up. Easier option: Keep the head level.
6	Seated cat (round the back) Marjaryasana-Bitilasana	6	Exhale		Transition: Round the back, chin toward the chest. Easier option: Small range.
7	Seated knee hug, right knee again Pavanamuktāsana	7	Inhale	Right	Transition: Same knee as step 4. Easier option: Skip after hip surgery unless cleared.
8	Seated forward fold	8	Exhale		Transition: Foot down, fold over the thighs. Easier option: Smaller fold.
9	Rise, arms up Ūrdhva Hastāsana	9	Inhale		Transition: Come up slowly and reach. Easier option: Hands on the thighs to come up.
10	Palms together Praṇāmāsana	10	Exhale		Transition: Pause before the next round with the other knee. Easier option: Rest as needed.

Left and right

Hug the right knee in steps 4 and 7 in the first round, the left knee in the next; alternate.

Repetitions and counting

One pass of 10 steps = one round; 4-8 rounds, an even number.

Props and adaptations

Stable chair without wheels or arms; block or book under the feet; cushion behind the lower back between rounds; reduce the arm range; wheelchair users lock the brakes and may skip or assist the knee lift.

Precautions

Dizziness: keep the fold small and rise slowly.
Hip or knee replacement: ask your surgeon or physiotherapist which movements are allowed.
Osteoporosis: keep forward bending small with a long spine; ask your clinician.

Learn it with a teacher: Suitable to practise on your own; a chair-yoga teacher can adapt it to specific needs.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Beginner Sun Salutation: a slower, knees-down way to learn the sequence, Gentle Standing Sun Salutation: no floor work, with a wall

Easier alternatives

Beginner Sun Salutation (https://yogavacation.com/practice-plans/beginner-sun-salutation/)
Gentle Standing Sun Salutation (https://yogavacation.com/practice-plans/gentle-standing-sun-salutation/)

https://yogavacation.com/practice-plans/chair-sun-salutation/ · printed October 19, 2026