Many people say that a yoga class must move fast and feel tough to count as exercise. They think you have to sweat a lot for it to work. But that is not true. Gentle yoga is not just about being lazy. It is smart and has its own way of doing things. When you slow down and listen to your body, you can get benefits that tough workouts sometimes do not give you.

If you are new to yoga, feel sore, or want something calm, gentle yoga may be the best way for you to feel good. It can also help when you need to take care of your health.

What is Gentle Yoga?

Gentle yoga is a slower-paced style of practice that focuses on mindful movement, deep stretching, and breath awareness. Rather than rushing from one posture to the next, you take time to settle into each position and explore it fully.

Styles That Fall Under Gentle Yoga

• Yin Yoga — long-held stretches for deep release in the connective tissues.
• Restorative Yoga — a type of yoga that uses supports to help you relax deeply in supported positions.
• Slow Flow — a type of vinyasa that has a slow speed and fewer transitions.

How It Differs from More Intense Practices

In strong yoga styles, the aim is to make your body warm and build strength with movement. Gentle yoga changes the focus. This type pays attention to how you line up your body, note how you feel, and takes you forward step by step. It is easier on your joints, muscles, and nerves.

The Smart Benefits of Gentle Yoga

Supports Recovery and Injury Prevention

This style of yoga helps you keep your movement and stretch without putting stress on healing tissues. It is a good way to start moving again after you have been sick, hurt, or away from regular exercise.

Reduces Stress and Improves Mental Clarity

The slower pace lets the mind settle, which lowers cortisol levels and makes you feel calmer. This makes it a great way to deal with anxiety and stay focused.

Builds Strength in a Sustainable Way

Holding poses slowly might not seem as intense, but it works your muscles for longer periods of time, which builds endurance and functional strength.

Enhances Flexibility and Mobility

When you move deeper into each posture, you help your body get more flexible. This also makes your joints feel better. These good things can help you do other activities and feel better in your everyday life.

Boosts Mind-Body Connection

This style of yoga asks you to move while paying attention. You notice how each pose feels in your body. You also feel how you breathe and how it helps you. This mindful way of thinking makes you more aware of what your body needs and how it feels.

When to Choose Gentle Yoga

For Beginners or Those Returning After a Break

Gentle yoga is a good way to start. It helps you learn how to move the right way and how to breathe. You do not feel the need to keep up with fast movements.

During High-Stress Periods

If your mind is full or you feel tired, gentle yoga can help you feel better. It can bring balance without making you feel worn out.

As a Complement to Other Workouts

Athletes and people who love fitness use gentle yoga to help with hard training. It helps the body feel better and lets them recover. It also keeps them from burning out.

Gentle Yoga with ālaya

Live and On-Demand Gentle Classes

At ālaya, we have many gentle yoga choices like Yin, Restorative, and Slow Flow. You can join a live class or watch them any time from our on-demand content. This is good for when you want to relax after a long day or start your morning in a calm way.

Try It with a 10-Day Free Trial

See the benefits of gentle yoga for yourself. Start now with our 10-day free trial. You will get to try as many gentle yoga online classes as you want, plus our full class library.

If you’ve decided to start a new movement practice, you could be stuck between two popular options: mat pilates vs yoga. They both say they will make you stronger, more flexible, and healthier overall, but the way they do it on the mat seems very different.

You might have heard that Pilates is good for building a strong core, but you might also be interested in how yoga can help you relax. Or maybe you’re a working person who wants to move your body quickly and effectively before the day gets busy.

The good news is? You may make a confident choice by knowing what makes mat Pilates and yoga different. You might even find that doing both is the best choice.

What is Mat Pilates?

Mat Pilates is a low-impact workout method created by Joseph Pilates in the early 20th century. It’s built on a foundation of controlled movements, mindful breathwork, and precise technique, with a strong focus on strengthening your deep core muscles — the powerhouse that supports almost every movement you make.

Unlike Pilates done on equipment like the Reformer, mat Pilates only requires a mat, making it easy to do anywhere — at home, in the park, or in the studio.

Key Benefits of Mat Pilates

• Builds deep core strength and stability
• Improves posture and spinal alignment
• Enhances mobility and joint health
• Low-impact yet highly effective for building strength

Who Mat Pilates is Best For

Mat Pilates is great for people who wish to work out their core and get stronger in everyday life.. 

Desk workers love it for counteracting rounded shoulders and stiff backs, athletes use it to improve performance, and it’s also a great fit if you’re after an effective, low-impact way to build strength at home or in the studio.

What is Yoga?

Yoga is an old Indian practice that combines breathing exercises (pranayama), physical positions (asanas), and sometimes meditation or mindfulness.

Yoga is good for more than just the body; it also helps with mental clarity, emotional balance, and a general feeling of well-being.

One of the best things about yoga is how many different types there are. You may have a calm, restful session one day and a dynamic, flowing vinyasa the next. Both are still yoga.

This flexibility makes it easy to change your practice based on how you feel and how much energy you have.

Main Benefits of Yoga

• Makes you more flexible, strong, and balanced
• Lessens stress and helps mental health
• Increases mindfulness and awareness of the body
• Depending on the style, it can be energizing or quite soothing.

Who Yoga is Best For

Yoga is great for anyone who wants to improve their health in a holistic way. Yoga is a good way to work out and clear your mind at the same time.

It’s especially appealing if you appreciate the idea of paying attention to your breath, moving with purpose, and being able to change the intensity from day to day.

Mat Pilates vs Yoga: How to Choose?

Ask Yourself These Questions:

Do you want to work on building strong core muscles? → Try mat Pilates.

Do you want a balance of movement and mindfulness? → Try yoga.

Are you looking for variety and adaptability? → Try both and see which feels best.

Why You Don’t Have to Pick Just One

Many people find that Pilates and yoga work beautifully together. Yoga makes Pilates even better by improving flexibility and mental focus, while Pilates strengthens the strength and stability that enable yoga poses. It’s a win-win.

Try Both Mat Pilates and Yoga with ālaya’s Online Classes

You don’t have to choose at ālaya. Get the best of both worlds with our online platform, which has a wide range of yoga and mat Pilates classes for all levels.

You can attend live sessions for that real-time community or you can watch our on-demand collection whenever it works for you. 

There is something here for every mood and body type, from calm flows to energising core workouts.

Start with Our 10-Day Free Trial

If you’re still deciding between mat Pilates and yoga, why not explore both? Try our 10-day free trial and get unlimited access to Cork yoga and mat Pilates classes online. This way, you may feel how each technique affects your body and choose the one that works best for your goals.

As we get older, it becomes more and more vital to keep our strength, balance, and mobility. Safety and accessibility are also important. That’s where Iyengar chair yoga really shines. This guide to Iyengar chair yoga pose for strength and stability will show you how easy and helpful this practice can be, whether you’re trying it for the first time, coming back from an injury, or seeking for a safe method to move at home.

Chair yoga is based on the precise and helpful practice of Iyengar yoga. It is a gentle but powerful way for seniors to become more resilient, rediscover their confidence in movement, and experience the mental clarity that yoga brings.

What Is Iyengar Chair Yoga?

B.K.S. Iyengar created Iyengar yoga, a traditional style that focuses on alignment, precision, and using props to help everyone, no matter their age or level of fitness.  People use chairs, blocks, straps, and bolsters not to make things simpler, but to make them easier to reach and more useful.

Chair yoga is especially good for older people or people who have trouble moving around when it is done using the Iyengar style.  It lets you do classic yoga positions while sitting or leaning on anything, which is good for your joints and lowers your risk of falling.

At ālaya online, have created a full Chair Yoga for Seniors course that uses this heritage to help with strength, balance, and ease of movement—all from the comfort of your own home.

5 Iyengar Chair Yoga Pose for Seniors

These five Iyengar chair yoga pose are safe and effective for building strength, balance, and coordination:

1. Virabhadrasana II (Warrior II)

This is a strong pose that will help you build strength in your lower body and attention.  One leg goes behind the chair while the other bends at the knee and the arms reach in opposing directions.  It makes the thighs stronger, the hips more flexible, and the chest bigger.

2. Ardha Chandrasana (Half Moon Pose)

In this version, you use the chair to help you lift one leg and stretch up with the other arm.  It makes you more stable from side to side, helps you coordinate better, and strengthens your ankles and core.

3. Garudasana (Eagle Pose)

One leg crosses over the other while sitting on a chair, and the arms wrap around each other at the elbows and wrists.  This posture helps your joints move better and helps you focus and stay balanced, especially in your hips, knees, and shoulders.

4. Vrikshasana (Tree Pose)

This pose tests your balance and improves the muscles that keep you stable by putting one foot on the inner calf or chair rung and the other foot on the ground.  You can keep your hands at heart center or raise them above your head for an extra lift.

5. Setu Bandhasana (Bridge Pose)

A supported variant of bridge position where you use the back of a chair or props beneath your sacrum to pull on your spine.  It softly wakes up the glutes and opens up the front of the body, notably the chest and hip flexors. It also calms the mind.

Why Seniors Love Chair Yoga

Chair yoga is a great approach for seniors to stay in touch with their body because it is accessible to do. Regular practice helps:

• Get better at balancing and coordinating
• Keep or get back your muscle strength
• Help keep joints healthy and ease stiffness
• Promote mindfulness and good mental health
• Lower the chance of falling and getting hurt
  

And because it follows the principles of Iyengar yoga, each pose is done with purpose, clarity, and care, making sure you get the most out of every breath and every move.

Online Yoga for Seniors—From Cork to Anywhere

We are proud to serve our ālaya online community in Cork, but our chair yoga classes are open to seniors all over the world through our digital platform. Our teachers are Iyengar certified to lead sessions that are safe, polite, and tailored to your requirements.

You don’t have to be able to bend or go down on the floor to start.  You can do our Iyengar-based chair yoga course over and over again, at your own pace and at your own time.

Want To Try Chair Yoga At Home?

Check out our Chair Yoga for Seniors course. It’s based on Iyengar yoga, open to everyone, and all online.

Good for beginners, older people, and anyone who wants to get stronger and calmer without working on the floor or feeling pressure.

This online yoga is meant to help you stay healthy, independent, and confident, no matter where you are in the world.

Start Your Chair Yoga Journey

Pilates is one of the most effective ways to build strength, improve posture, and boost mobility—especially when you’re just getting started. If you’re exploring the best home Pilates workouts for beginners, it helps to understand the key poses (or exercises) that form the foundation of any safe, effective routine.

In this guide, we’ll walk you through 5 beginner-friendly Pilates mat poses you can do at home, along with how they work, why they matter, and how to access guided instruction through ālayā’s online Pilates classes—including a 10-day free trial if you’re just getting started.

1. The Hundred

One of the most classic Pilates exercises, The Hundred helps warm up the body and activate deep core muscles.

• How to do it: Lie on your back with your knees bent and lifted (tabletop position). Extend your arms long by your sides, lift your head and shoulders off the mat, and pump your arms up and down as you breathe in for 5 counts and out for 5 counts. 
• Benefits: Improves breathing control, activates core stability, and increases circulation 
• Perfect for: Warming up at the start of your Pilates practice or daily routine

2. Shoulder Bridge

A gentle but powerful pose to engage your glutes, hamstrings, and spinal muscles—without straining your neck or back.

• How to do it: Lie on your back with knees bent and feet flat on the mat, hip-width apart. Press your feet down to lift your hips, one vertebra at a time. Hold, then lower slowly. 
• Benefits: Strengthens posterior chain (glutes and hamstrings), improves spinal mobility, and supports better posture 
• Try it in: Any online Pilates class focused on full-body strength or lower back support

3. Single Leg Stretch

A simple yet effective Pilates move to train deep core stability and coordination.

• How to do it: Lie on your back with knees pulled into your chest. Extend one leg out at a 45-degree angle while the other stays bent. Switch legs in a rhythmic, controlled motion while keeping your head and shoulders lifted. 
• Benefits: Strengthens the abdominals, improves pelvic stability, and enhances coordination 
• Modify with: Hands behind head or head resting on the mat if needed

4. Spine Stretch Forward

This seated exercise targets the hamstrings, spine, and deep postural muscles—without needing to be overly flexible.

• How to do it: Sit tall with legs extended in front of you (hip-width apart). Inhale to lengthen the spine, then exhale to reach forward over your legs, drawing your chin toward your chest. 
• Benefits: Improves spinal flexibility, stretches the hamstrings and back, and encourages breath-led movement 
• Where you’ll see it: In many of ālaya’s online Pilates classes for flexibility and reset

5. Bird Dog (Opposite Arm and Leg Reach)

This classic mat-based move challenges your balance and strengthens your core without needing to stand or roll down. It’s a staple in many beginner-friendly online Pilates classes.

• How to do it: Start on all fours with hands under shoulders and knees under hips. Inhale to prepare. As you exhale, extend your right arm forward and left leg back, keeping your spine long and hips stable. Hold briefly, then return and switch sides. 
• Benefits: Builds core stability, strengthens the back and glutes, and improves coordination 
• Great addition to: Your online Pilates class or a low-impact strength routine from home

Build a Strong Foundation at Home—with Guidance

You don’t need fancy equipment or hours of time to start. A few poses, 10–20 minutes, and consistent practice can make a world of difference. 

You can try those 5 best home pilates workouts for beginners and see how they feel in your body!

At ālaya, our online Pilates classes are designed for real life: short, structured, and beginner-friendly—with sequences that include these foundational poses and build from there. Whether you want strength, calm, or just a moment to reconnect, we’re here to guide you every step of the way.

💻 Explore our Pilates online classes for free
🧘‍♀️ Try a 10-day free trial of ālaya and see how simple it is to start moving with confidence.

Start Your Free Trial Now!

If you’ve ever wondered what sets Ashtanga yoga apart from other styles, or how to get started whether you’re in Cork or tuning in from home, you’re in the right place. Most people who practise Ashtanga describe it as intense, active, and greatly progressive. This dynamic form of yoga not only helps in building physical strength and flexibility, but helps in improving concentration and brings mental clarity.

In this article, we offer an overview of Ashtanga Yoga including its advantages, and how to access our weekly led Ashtanga sessions either in Cork or online with a free 10-day trial for new members.

What Is Ashtanga Yoga?

Ashtanga Yoga is one of the more traditional approaches to yoga that combines the challenges of different postures along with breathing for a defined sequence. This method creates significant physical heat in the body, as well as producing a purifying sweat that detoxifies muscles and internal organs.

 It’s rooted in the teachings of Sri K. Pattabhi Jois, who developed the modern form of the practice in Mysore, India.

Ashtanga has six main sets of poses, called series, and each is a distinct sequence of poses. They are as follows:

• Primary Series (Yoga Chikitsa) – Cleansing and aligning the body
• Intermediate Series – Fortifying the nervous system
• Advanced Series – Highly demanded, flexible and strong postures

All newcomers to Ashtanga usually begin with the Primary Series since it’s the most customisable and can be tailored to different skill levels.

Key Principles of Ashtanga Yoga

• Vinyasa: Breath synchronised with flowing movement
  
• Ujjayi Breath: Audible, steady breathing that aids in maintaining heat and focus
  
• Drishti: Concentration gazing point
• Bandhas: Locks of inner energy system within the body which strengthen the body internally and increase resiliency.

They all combine to form a moving meditation which simultaneously challenges the body while calming the mind

Is Ashtanga Yoga Right for Beginners?

Yes—Ashtanga yoga can be beginner-friendly, especially in a led class environment where the teacher breaks down the poses and transitions. While it’s a physically demanding style, it’s also incredibly rewarding. As you progress week by week, you’ll build endurance, discipline, and deep body awareness.

At our yoga studio in Cork and through our online yoga classes, we offer a 6-week Ashtanga Led Series where our experienced teacher guides you through the Primary Series in a progressive, accessible way.

Join Ashtanga Yoga in Cork or Online

Whether you’re new to Ashtanga or returning to the mat, we’ve created a supportive environment for learning—both in-person in Cork and from the comfort of your own home.

Our Ashtanga Yoga Offerings:

• In Cork Yoga Studio: Weekly led Ashtanga class with posture breakdowns and modifications
  
• Online: Access from anywhere with our Ashtanga online class, perfect for staying consistent even on busy days
  
• Free Trial: New to us? Try our online yoga classes free for 10 days—no strings attached
  

Start your free trial here and explore the practice that’s changed millions of lives.

Why People Love This Style of Yoga

Here are just a few of the benefits that draw people to this system:

✅ Builds Strength & Flexibility: It works your full body, especially your core and upper body.
✅ Improves Focus: The breath and movement coordination sharpens mental clarity.
✅ Creates Routine: Repeating the sequence each session develops discipline and structure.
✅ Supports Personal Growth: Each posture becomes a milestone as you deepen your practice.

Many students describe it as a physical and mental anchor—something they return to again and again for clarity and energy.

Online Ashtanga Yoga: Is It Effective?

Absolutely. Our Ashtanga yoga online classes are designed with clear guidance, real-time cues, and posture breakdowns that bring the studio experience to your screen. Whether you’re in Cork or across Ireland, our online yoga Cork community offers accountability and inspiration.

You can follow the 6-week Ashtanga breakdown with the same structure and support as in-person classes. Perfect for those who can’t attend a physical class but still want to experience the depth of this lineage.

Final Thoughts: Your Journey Starts Here

Ashtanga yoga is more than just a workout—it’s a lifelong journey of breath, movement, and presence. Whether you’re looking to build physical strength, calm a busy mind, or dive deeper into yoga philosophy, this style offers a holistic path.

And you don’t have to do it alone. Join our vibrant community in Cork or online, and let us support you every step of the way.

🎉 New to us? Claim your 10-day free trial now and join our weekly led Ashtanga yoga online classses.

With so many of us working from home, or around the clock, carving out time to focus on movement can feel difficult. That’s where online Pilates class come in — they provide convenience, structure, and professional instruction directly from your own home.

If Pilates is something you’ve been thinking of starting but you can’t quite work out whether online classes are worth it for you and actually offer all the benefits of IRL, here are five reasons why you should consider joining a home-based Pilates class that could persuade you to roll out that mat.

1. Online Pilates: Flexibility That Fits Your Lifestyle

One of the most evident benefits of an online Pilates class is flexibility in scheduling. Whether you are a morning person, a lunch-break mover, or you like evenings quiet, online classes enable you to pick when you practice.

Live classes typically include playback functions, so you don’t have to disrupt your day to get the full benefit. On-demand libraries (like ours at ālaya) even let you practise at your own convenience—with choices from 10 minutes to 60.

No driving, no time lost—just movement, on your schedule.

2. Privacy and Comfort in Your Own Space

Practicing Pilates at home allows you the freedom to concentrate. Without being disturbed or compared with others, it also makes it much easier to concentrate on your movements. For many beginners, this self-containment is a cushion that helps take away any fear or consciousness about trying something new in the studio with a group of people. 

You can wear whatever you want, rest when you need to, and adjust the movements at your own pace — with no pressure to perform on someone else’s timed schedule. If you’re coming back to exercise after injury or time off, for example, this home-based atmosphere can feel particularly nurturing.

3. Just as Effective as In-Studio Pilates

There’s a common myth that online movement classes aren’t “real workouts”—but this couldn’t be further from the truth. Online Pilates classes led by experienced teachers still focus on the same principles: breath, control, alignment, and core activation.

In fact, many of our students have told us that home practices give them even more body awareness because they are working with verbal cues and tuning into subtle sensations, not relying on mirrors or visual stimuli.

At ālaya, our online Pilates classes are designed around sequences that have a specific goal. They seek to improve posture, core strength, flexibility and overall movement capabilities–just like any in-person class.

4. Safe, Progressive Guidance from Professional Teachers

Not all online workouts are created equal. That’s why it’s important to choose a platform that offers qualified instructors and structured programmes that meet you where you are.

With the right teacher, you’ll receive clear, safe guidance—especially helpful if you’re new to Pilates or working with limitations. Many online classes include modifications and progressions, allowing you to build strength over time with confidence.

Our online platform includes not just live classes, but challenges and journeys—structured paths designed by our senior team to support your ongoing progress.

5. A Sustainable Way to Prioritise Wellness

It’s one thing to start a movement routine—it’s another to maintain it. The accessibility and consistency of online Pilates classes make them an ideal foundation for long-term wellness.

Whether you’re looking to manage stress, improve mobility, or simply move more regularly, online classes remove many of the typical barriers: time, travel, intimidation, and scheduling conflicts.

When movement feels more doable, it becomes more sustainable. And with class styles for every mood, from gentle flows to energising sequences, it’s easy to choose what your body needs, day by day.

Ready to Start Your Online Pilates Journey?

At ālaya, our online Pilates classes are part of a holistic digital platform built for real lives. You can choose from short on-demand sessions, live weekly challenges, and restorative movement journeys—all led by experienced, compassionate teachers.

ālaya is part of Himalaya Yoga Valley in Cork—a trusted yoga and Pilates studios with over a decade of experience in Ireland.

Try our 10-day free trial and see how online Pilates from home can support your strength, focus, and daily rhythm.

Wherever you are, your mat is just the beginning.

Do you know how ālaya came to be?

When the world shut down, our studios went silent — but our purpose only got louder. We launched ālaya as a way to bring breath, movement, and presence into your home. It wasn’t perfect, but it was wholehearted.

The word ālaya means “home” in Sanskrit. And that’s exactly what we set out to create: a sense of sanctuary through yoga, all from your home.

But then the world evolved, and we stayed the same.

Now, we’re ready for what’s next.

Informed by your feedback and how you live and practise today, ālaya is evolving into a more structured, inspiring, and purpose-driven experience.

 

What We Heard:

• 80% of you said time was the biggest barrier to live classes
• Over 70% of class engagement now happens through on-demand playback
• You want more consistency, support, and purpose in your yoga journey

So here’s what we’re doing about it.

You’ll still enjoy the same amazing teachers and class styles you love — now part of something bigger, bolder, and more purposeful.

What’s Next?

In our next blog, we’ll share:

• The exact schedule for July
• Details on your first live Challenges and Journeys

Stay tuned — it’s all dropping this week.

Welcome to the new ālaya- We’re just getting started.

With warmth,
The ālaya Team

 

Millions across the world hit their mats on 21st June annually to mark International Yoga Day. But this worldwide event is more than a date on a calendar—it’s a powerful testament to the deep roots of yoga, and its capacity to unite, heal and transform.

This is one of the reasons why at Ālaya Yoga, we consider this day to be not just an opportunity to practise, but also to stop and reflect and to pay homage to the source of yoga. Whether you’re an old hand or a novice, here’s how to mark this year’s International Yoga Day with a deeper sense of awareness and meaning.

A Short History of International Yoga Day

Proposed in 2014 by Indian Prime Minister Narendra Modi, the day was quickly embraced by the United Nations. The first International Day of Yoga was observed worldwide on 21 June 2015, the day and month when you have the most sunlight.

The International day of Yoga will be each year, at the same day, taking advantage of the summer solstice, the longest day of the year in the Northern Hemisphere and of special significance in many parts of the world, is the International Day of Yoga.

The aim of this day is to raise awareness about the many benefits of yoga—physically, mentally, and spiritually—and to encourage people across the globe to incorporate it into their lives.

Honouring the Roots: The True Essence of Yoga

While yoga has become a popular wellness practice, it’s important to remember that it originated in India over 5,000 years ago. Based on ancient philosophical concepts, yoga is something that goes beyond the physical body.

At its core, yoga is about bringing things into alignment — body, breath, mind, spirit. It is a path of self-inquiry, discipline, compassion, and connection. On International Yoga Day, along with the physical movement, we suggest you approach your practice in a respectful way – the way you’d engage with any ancient system of wisdom.

Small steps—such as studying yoga philosophy, honoring its cultural roots and even expressing gratitude for your practice—can help preserve the heart of yoga.

How You Can Celebrate International Yoga Day

This special day isn’t about doing the “perfect” pose or achieving a milestone—it’s about showing up with intention. These are some things you can do to observe the day in a meaningful way:

• Practise mindfully – Whether you’re in a class or practising alone, flow with intention and thankfulness.

• Pause for stillness – A couple of minutes of quiet Pranayama (breathwork) or meditation can guide you back to your centre.

• Read and reflect – Go to a yogic text or write about what yoga means to you.

• Spread the love of Yoga – Bring a friend, a family member, even a co-worker to get in touch with Yoga.

• Give back – Support a yoga charity, community initiative, or simply spread kindness in your own way.

Celebrating International Yoga Day need not be extravagant – but it does have to be genuine.

Celebrate with Ālaya Yoga

At Ālaya Yoga, we’re honoured to bring you online yoga classes that remain true to the essence of yoga. Our teachers are rooted in traditional lineages with years of experience and intention in every session.

We believe yoga is for everyone – all ages, all levels, all walks of life. That’s why we make our platform inclusive, welcoming, and rooted in classical teachings that respect the origins of yoga.

To celebrate International Yoga Day, we invite you to explore yoga (and even explore yourself!) with us:
A free 10-day trial to try out our online studio
20% OFF on you monthly memberships

Whether you are tuning into a morning flow, a gentle restorative class or a session on breathwork and stillness — we welcome you here.

A Final Word

International Yoga Day is not just a celebration — it’s a reminder to deepen your relationship to self, to tradition, to community. Whichever way you decide to celebrate the day, make the celebration about love, closeness and care.

If you are ready to journey to or back to yoga with new intention, look no further – Ālaya Yoga is here to meet you where you are, however you feel.

Namaste 🙏

When people first hear about chair yoga, they often wonder—is chair yoga effective for real physical benefits, like building strength, improving balance, and increasing flexibility? It might seem too gentle to deliver noticeable results, but the truth is, chair yoga is a powerful and adaptable form of movement that offers proven physical benefits—especially for older adults or those who need extra support in their practice.

In this article, we’ll explore how and why chair yoga is effective for building strength, improving balance, and enhancing flexibility—without needing to get down on the mat.

How Is Chair Yoga Effective for Strength?

Strength is often associated with heavy lifting or intense workouts, but functional strength—the kind we need for everyday activities—can be built gently and mindfully. So, is chair yoga effective for strength? Yes, absolutely.

Chair yoga engages multiple muscle groups, including the legs, core, shoulders, and back. Movements like seated leg lifts, supported warrior poses, or modified planks help develop endurance and tone muscles—all from the stability of a chair. In fact, many practitioners find that they activate their muscles more consciously in chair yoga because the movements are slower and more intentional.

Incorporating light weights or resistance bands can make chair yoga even more effective for strength training. Over time, regular practice can improve your ability to stand up from a chair, carry groceries, or move with more control and confidence.

Is It Effective for Improving Balance?

Maintaining good balance is essential as we age—it reduces the risk of falls and helps us feel more confident in our movements. One of the most common questions we hear is: is chair yoga effective for improving balance? And the answer is a strong yes.

Chair yoga includes seated and supported standing poses that challenge your sense of stability while keeping you safe. Practising movements like seated side bends, ankle circles, and chair-supported tree pose helps develop proprioception (your body’s awareness of where it is in space), which is key to improving balance.

As you build strength in the legs and core, you naturally gain more control over your posture and movement. Many seniors report feeling steadier on their feet after just a few weeks of consistent chair yoga practice.

Is Chair Yoga Effective for Increasing Flexibility?

Flexibility is about more than touching your toes—it’s about being able to move comfortably through your daily life. Whether you’re reaching up to a shelf or turning your head while driving, flexible joints and muscles make life easier. So, is chair yoga effective for flexibility? Without a doubt.

Chair yoga includes gentle stretches for the spine, shoulders, hips, hamstrings, and neck. The supported nature of the practice allows you to stretch safely without overexerting. Because you’re seated or stabilised by a chair, it reduces the risk of strain and allows you to hold stretches longer and more comfortably.

Over time, you may notice improvements in how easily you can perform daily activities—like putting on socks, reaching behind you, or getting out of bed. That’s functional flexibility, and it matters.

So, Is It Effective Overall?

Yes—chair yoga is effective for building strength, improving balance, and increasing flexibility. It’s a practice designed to meet you where you are, regardless of age, experience, or mobility level. Unlike more intense exercise routines, chair yoga supports your body while still delivering real, measurable results.

More than just physical movement, chair yoga also helps regulate your breathing, lower stress, and create a sense of calm—which contributes to better body awareness and coordination. Whether you’re recovering from an injury, easing back into exercise, or just looking for a way to stay active that feels sustainable, chair yoga can be an incredibly effective choice.

 

Ready to Try Chair Yoga for Yourself?

At Ālaya Yoga, we offer a complete Chair Yoga for Seniors course—designed for real people, real bodies, and real results. You’ll be guided by experienced instructors through a series of gentle, effective movements that promote strength, balance, and flexibility—at your pace, in your space.

✨ Try it today and enjoy 45% off with lifetime access. No subscriptions, no pressure—just movement that meets you where you are.

👉 Explore our Chair Yoga for Seniors course now

Find Your Flow This June: Themed Yoga Classes at Ālaya Yoga

At Ālaya Yoga, each month we craft a set of themed classes to support you exactly where you are—physically, mentally, and emotionally. June is all about grounding into strength, awakening the body’s natural support systems, and reconnecting with mindful movement.

Whether you’re working on your lower back, exploring Crow Pose, or simply seeking a moment to unplug and breathe, there’s a class designed to meet you there.

Here’s what’s on the schedule this month:

Tuesday – 10:00 AM | Strengthen Your Lower Back Mixed Level with Jeanette

A healthy spine is the foundation of a strong, balanced body. This class focuses on stabilising and strengthening your lower back through supportive, intelligent movement. Expect postures that bring mobility to the hips and strength to your core and back—perfect for easing tension, improving posture, and supporting daily movement.

Ideal for anyone who sits for long periods or experiences lower back discomfort.

 

Tuesday – 6:15 PM | Activate Your Glutes – Beginners Level with Stefanie

Your glutes do so much more than shape your seat—they support your hips, stabilise your spine, and help you move with strength and ease. In this beginner-friendly flow, you’ll gently activate and strengthen the glutes through targeted, accessible postures. It’s a great class if you’re just starting out or want to build a strong foundation for more advanced movement.

A fantastic practice for improving posture, preventing back pain, and building long-term support.

 

Wednesday – 7:15 AM | Advance Your Practice: Journey to Bakasana (Crow Pose) with Sohmer

Ready to take flight? This intermediate-level class breaks down the powerful arm balance Bakasana step by step. Through core strengthening, shoulder and hip mobility drills, and mindful progressions, you’ll build the focus, strength, and courage needed to explore this iconic pose. Whether you’re trying Crow for the first time or refining your form, this journey will support you every step of the way.

You don’t have to “nail it” to benefit. It’s all about showing up and giving it a go.

 

Wednesday – 6:30 PM | Unplug & Connect Flow Mixed Level with Jeanette

Midweek is the perfect time to pause, reset, and return to yourself. This calming flow invites you to move mindfully, breathe deeply, and reconnect with your inner rhythm. Expect slow transitions, grounded postures, and breath-led movement designed to soothe the nervous system and bring you back to centre.

Perfect for anyone needing a gentle evening flow to unwind from the day.

 

Friday – 7:15 AM | Strength Journey for Arms & Core – Intermediate with Jeanette

Close out your week with strength, focus, and fire. This energising class is all about building functional strength in your upper body and core. Expect dynamic transitions, intentional holds, and flows that challenge both your body and your mindset. You’ll walk away feeling powerful, supported, and ready for whatever the day brings.

Great for intermediate students who want to feel strong and empowered.

 

Join Us Live or On Playback

All classes are available live—plus, you can revisit them anytime with our 7-day playback feature. Whether you’re practising in the morning, evening, or catching up on the weekend, these classes are here to support you in your own rhythm.

Not a member yet?
✨ Start your journey today with our 10-day free trial
🎁 And enjoy 20% OFF monthly memberships on our website!

Sign up Now!

We can’t wait to see you on the mat this June 💛