Chair Yoga LIA Page - Alaya Yoga - Online Yoga Studio

Chair Yoga for Desk Workers

  • Designed for desk-bound professionals
  • Improve posture, reduce stress, and re-energise

  • Certified, expert-led yoga instruction

  • On-Demand with Lifetime Access

Exclusive Offer for LIA Members –Only €14.99 for 48 hours!

A Sneak Peek Into Your Chair Yoga Journey

Chair Yoga for Desk Workers is a guided movement course designed to counteract the effects of long hours at your desk. With short, effective classes you can do right from your chair, you’ll release tension, improve circulation, and feel more focused throughout your day.

Course Language:     English
Digital Manual:          English
What You’ll Learn:    Gentle Warm-Ups | Chair-Supported Mobility Exercises | Targeted Hips, Back, Neck & Shoulder Release | Posture-Boosting Sequences | Focused Breathing | Mindfulness Meditations

Course Overview

What You Will Learn?

  • Topic 1 – 5 Min: Introduction Welcome to Chair Yoga for Desk Workers. We’re so happy to have you on this journey.
  • Topic 2 – 2 Min: Dos & Don’t – Your Safety Net Before we begin, let’s go over some essential safety guidelines to ensure a comfortable and injury-free.
  • Topic 3 – 3 Min: Getting Ready – Intro to Props Let’s explore some of the props before we jump to our practice. Props make yoga more accessible.
  • Topic 4 – 12 Min: Warm-Up – A Gentle Beginning We start with gentle movements to awaken the body, loosen stiff joints, and prepare for the session.
  • Topic 1 –   11 Min: Shoulder Release-Shoulder Focused Unwind tension and restore ease in your upper body with this gentle, shoulder-focused chair yoga.
  • Topic 2 –   12 Min: Improve Digestion & Spinal Mobility – Twists In this session, we will explore twisting poses that help to gently activate the spine, improve.
  • Topic 3 –   12 Min: Builds Strength & Balance – Standing Series In this session, we’ll explore standing poses using the support of a chair to build strength, balance, and coordination. 
  • Topic 4 –   15 Min: Hips & Lower Back Mobility – Tension Release – Forward Bends Let’s explore forward bends that offer a soothing effect on the nervous system while gently stretching.
  • Topic 5 –  20 Min: Improve Posture, Neck & Spinal Health Backbends In this session, we will explore gentle backbends that help counteract slouching and stiffness.
  • Topic 6 –  11 Min: Circulation & Energy Boost – Sun Salutation Let’s explore a modified, chair-based version of the traditional Sun Salutation. 
  • Topic 7 –  15 Min: Deep Relaxation & Stress Relief – Restorative Poses In this session, we will explore supported, gentle postures that encourage deep relaxation.
  • Topic 8 –  10 Min: Guided Relaxation for Clarity & Peace – Savasana Let’s explore the art of deep relaxation in Savasana. In this guided session, you’ll be led through breath awareness and mindfulness techniques to help quiet the mind.
  • Topic 1 – 35 Min: Revive and Detox Twists and forward folds combine to wring out stress and clear mental fog. A full-body refresh.
  • Topic 2 – 40 Min: Move, Release & Repeat Enjoy full-length Full Body sessions combining warm-ups, standing poses, backbends, restorative.
  • Topic 3 – 35 Min: Open and Let go – Healthy Spine Support your spine and soften your body with backbends and calming restorative shapes.
  • Topic 4 – 30 Min: Rise and Restore Start with grounding movement and ease into balance, then settle into stillness. 
  • Topic 5 – 40 Min: Stiff to Spacious A grounding sequence using the chair to release stiffness and build flexibility. Ideal for restoring ease.
  • Topic 1 – Nadi Shodhana – Alternate Nostril Breathing Balances the positive and negative energy.
  • Topic 2 – Nadi Shodhana with Kumbhaka (Retention) Balances the positive and negative energy by directing the vital force through the nadis
  • Topic 3 – Bhramari Pranayama (Humming Bee) Relieves stress and tension Reduces blood pressure.
  • Topic 4 – Sheetali and Sheetkari Encourages free flow of prana throughout the body.
  • Topic 1 – Developing concentration and stillness This is a very simple technique to improve your concentration and stillness. 
  • Topic 2 – Mindfulness meditation Mindfulness is one of the most natural and easiest meditations to begin with. The focus is on your breath.
  • Topic 3 – Watching your thoughts One of the first challenges people face when they start practicing.
  • Topic 4 – Focus on sounds This meditation is about focusing on sounds around you. This is a really accessible meditation.
  • Topic 5 – Chakra meditation During this meditation, we will work through 7 of the major chakras that are located at key points.
  • Topic 6 – Gratitude Mediation We all have things in our lives that we can be grateful for but often we get caught up in our day to day thoughts.

Reset Your Body & Focus

Online Chair Yoga Course is perfect for

Professionals with sedentary work routines

Anyone experiencing neck, shoulder, or back stiffness

Remote workers seeking mid-day energy boosts

People wanting a screen break that recharges the body and mind

These are practical movements for real workdays.

Why Ālaya Yoga?

We’re a global yoga school with roots in India and studios in Ireland with two decades of teaching experience.

20+ Years of Excellence

From Himalaya Yoga Valley, a world-renowned leader in yoga education based in India.

Global Reach, Personal Support

In-studio classes in Ireland and an online community that connects you wherever you are.

Expert, Dedicated Teachers

Certified instructors trained in therapeutic and accessible yoga.

Office-Friendly & Inclusive

Designed to meet the needs of all bodies, ages, and energy levels

About The Teacher

Edina Lebhardt

  • 200 Hour Yoga Teacher Training – 2018 Himalaya Yoga Valley
  • Certified Iyengar Yoga Teacher
  • Member of Iyengar Yoga Ireland, and Iyengar Yoga UK
  • Certified Little Greene Yoga Children’s Yoga Instructor.

With her foundation in Iyengar Yoga, Edina focuses on posture, alignment, and practical movement tools. She specialises in helping working professionals undo the effects of sitting, feel more energised, and find calm through small, daily practices.

Why This Course is Unique?

Tailored for Office Life
Targeted movement to release tech-neck, back pain, and stiffness
Chair-Based & No Floor Work
Every pose is accessible, office-friendly, and easy to follow
Mental Refresh & Focus
Includes breathing and meditation to reset your mindset
Quick Sessions That Fit Your Schedule
Practice in short bursts or full sessions—you choose what works

It's not just about moving, it's about feeling better— at work and in life.

What’s Included in the Course?

Everything you need to build strength, mobility, and confidence from your own chair, at your own pace.

25+ Video Classes

Short, energising flows and restorative sequences for your workday

90+ Yoga Exercises

Targeted routines for neck, back, hips, shoulders, and wrists

Fully Self-Paced

Access anytime, revisit your favourites as needed

Expert Guidance with Edina

Focused on safe, supportive, and practical movement for office workers

Wellness Check-In Journal

Print-at-home prompts to help you track progress and notice small shifts

Lifetime Access and Updates

Keep your materials forever and get all future additions

BONUS: Meditation and Pranayama Course (Valued at €39.00)

Guided meditations and pranayama (breathwork) video for stress relief and clarity

Online Support & Community

Ask questions, share wins, and stay inspired with our team.

Exclusive Offer for LIA Members | 48 hours Only!

Days
Hours
Minutes
Seconds

LIMITED TIME OFFER

Use code: LIAWELNESS
89.99
14
99
  • 25+ Classes & 90+ Yoga Exercises
  • Fully Self-Paced, Lifetime Access
  • Bonus Meditation and Pranayama Course (Valued at €39.00)
  • Community & Teacher Supports
85% OFF

Testimonials

What Office Yogis Are Saying

JAMES
JAMESUK
I started doing one 15-minute session after lunch and the difference is unreal. No more 3pm crash. I feel so much more awake. Thanks.
CAMILLE
CAMILLEFrance
It’s simple, calming, and surprisingly effective. I work remotely, and this keeps me from feeling stiff and disconnected. I love that
NIAMH
NIAMHIreland
The meditation and breathing practices are gold. I use one before presentations and it instantly helps my nerves. Thank you Ālaya!

Frequently Asked Questions

Yes! Chair yoga is especially effective for reducing stiffness, back and neck pain, poor posture, and fatigue caused by long hours of sitting. It’s a simple, research-backed way to stay mobile, focused, and energised at work.

Definitely. Chair Yoga is beginner-friendly and designed for people who might be completely new to movement or yoga. If you sit at a desk or work from home, this is made for you.

Yes. The course includes chair-supported stretches and sequences specifically created to relieve pain and tension in the neck, back, shoulders, wrists, and hips. Movements are gentle, guided, and easily adjustable.

Chair yoga offers a wide range of benefits, including:

  • Reduce muscle stiffness and pain
  • Improve posture and circulation
  • Boost energy and mental clarity
  • Decrease stress and anxiety
  • Prevent long-term sitting-related strain

Yes. Many of the postures in this course gently strengthen and stretch the spine, hips, and core—helping to relieve tension and reduce back pain. The focus on seated alignment and breath awareness also supports long-term spinal health.

A sturdy, armless chair with a flat seat is best. Avoid rolling or cushioned chairs. Most office or dining chairs work perfectly.

You’ll get instant access to all video classes, downloadable materials, and the bonus meditation pack. The course is self-paced with lifetime access—practise anytime from your computer, laptop, tablet, or smart TV.

Not at all. All movements are seated or supported by a chair. You’re encouraged to go at your own pace, listen to your body, and choose what works for you.

Nope! Just a chair and a small space around you. It’s designed for busy people in small home offices or shared workspaces. No mat or props required.

Still have questions? Let's Connect!

We’re here to help! Reach out for any inquiries, and our team will assist you. Chat through our Live Chat button on the left side corner or fill in this form below: