Chair Yoga for Weight Loss: Experts Say This Gentle Practice Can Help You Slim Down Safely
Experts explain how this gentle workout eases joint pain and supports lasting weight loss
For many people, the practice of yoga is considered a gentle form of exercise that allows you to connect more deeply to your body and mind and potentially lose weight. But if you’ve had limited experience with stretching or you’ve struggled with joint pain or particularly sore muscles, you might think of yoga as being anything but relaxing. If you fall into the group that’s worried about how yoga will feel to your body, there are not only many different forms of yoga but also different yoga modifications that could make the experience more comfortable. One modified form of yoga is chair yoga, and we spoke to experts to learn more about the benefits of chair yoga, including how it can help with weight loss.
What is chair yoga and how does it work?
You may be trying to understand just how chair yoga works and how it differs from other types of yoga, but luckily it works like it sounds.
“Chair yoga is a variation on the more traditional yoga practice you’d get in a studio, gym or online,” says Bassanti Pathak, the CEO of NeuroVeda by Pathak Yoga. “The main difference is that you don’t need to get changed or take up a lot of space around you—your workstation is enough—and that exercises are adapted to you standing and sitting on a chair rather than lying down or sitting on the ground.”
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You can find chair yoga classes in person or through free online videos on platforms like YouTube. Pathak’s YouTube channel, in particular, also offers several free chair yoga classes.
Can chair yoga help you lose weight? Experts weigh in
When thinking about how to achieve weight loss, your mind may go to extremes. Before you make the transition from barely working out to hour-long cardio sessions, know that even gentle forms of exercise can make a difference.
“Every bit of movement counts—just because it’s slower or low-impact doesn’t mean it’s not effective,” says Elias Ortiz, MD, Chief Bariatric Surgeon at Elias Ortiz & Company. “It still gets your body moving, burns calories, and supports your overall health. As long as you stay consistent and pair it with other healthy habits like eating a balanced diet, you can lose weight.”
Kyle J. Thompson, MD, a bariatric and general surgeon, agrees that even focusing on general movement can still be effective for weight loss, even if it’s something that’s not as high intensity, like chair yoga.
“Any movement each day contributes to our ‘Total Daily Energy Expenditure, ‘” says Dr. Thompson. “This is the total amount of energy we use at rest, during exercise, and to perform functions like food digestion and keeping our body warm.”
For many people, yoga can help lower stress, which not only supports mental health but can also aid in weight loss.
“Lower intensity exercise like chair yoga can decrease our stress hormone (cortisol) levels,” says Dr. Thompson. “High levels of cortisol make it more difficult to lose weight and can decrease our insulin sensitivity, which increases our blood sugar levels.”
Dr. Ortiz adds that the mental benefits fostered by yoga can also lead to weight loss.
“Yoga, in general, also encourages mindfulness, which can support weight loss,” explains Dr. Ortiz. “It helps you become more in tune with your body’s needs and clears your mind, making it easier to make thoughtful, healthier choices when it comes to your diet and exercise.”
In fact Pathak has seen a real-life success story in her practice. “A 60-year-old employee of one of our long-time corporate clients (it’s been ten years) lost 20 kilograms and is no longer overweight,” says Pathak. “She also manages her fibromyalgia through chair yoga and meditation.”
Additional health benefits of chair yoga
As we age, our body’s ability to ingest oxygen with exercise, also known as VO2 Max. But exercise can be a great way to combat that decline.
“There are various breathing exercises (Pranayama and Kriyas) which increase your VO2 max (an extremely important measure when it comes to cardiovascular fitness and therefore longevity), your lung capacity, your nitric oxide levels to increase oxygenation and reduce inflammation,” explains Pathak. “All of these are easily done sitting on a chair.”
How often should you practice chair yoga for results?
If you’re inspired to get started with chair yoga, you’re likely also wondering how much you should do when starting out. Similar to beginning any form of exercise, there isn’t a one-size-fits-all answer.
“This completely depends on how fit you are and no one size fits all,” explains Pathak. “Just like many people gain muscle without trying hard and others need to hit the weights every day, how much and how often you need to do it will depend on who you are.”
The best way to think about how often you should do chair yoga is by listening to your body’s cues to keep going and to stop.
“My advice would be to listen to your body and not overdo it as you begin a new routine, whether it’s chair yoga or anything else,” says Pathak. “Monitor how your body feels and you are likely to want more (because you will start to produce positive neurotransmitters and happy hormones) if you take it easy to begin with.”
For example, if you find yourself in intense pain after a chair yoga session, it’s probably wise to give it a rest. But if you feel relaxed and aren’t experiencing joint pain, your body might be telling you it’s ready for more.
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