Wheelchair Yoga Sequence for Beginners: 14 Accessible Poses
Yoga for Wheelchair Users: Complete 14-Pose Sequence
Yoga is a practice that offers numerous physical and mental benefits. The great news is that, contrary to popular belief, it is not limited to those who can perform more advanced asana on a mat. A wheelchair yoga sequence can help less able-bodied people to reap all the benefits of yoga, without a mat.
Chair yoga provides an accessible and inclusive option for wheelchair users. Whether someone is using a wheelchair due to age or disability, they can receive many benefits by incorporating wheelchair yoga into their routine.
Wheelchair yoga utilizes the wheelchair itself as a prop.
It is a modified form of traditional yoga where we use a (wheel)chair to support our practice.
Everyone, no matter their physical ability can receive the therapeutic effects of yoga while seated comfortably. Wheelchair yoga works great for seniors and also in hospital settings.
In this blog post, we will explore a wheelchair yoga sequence with 14 poses designed specifically for wheelchair users.
What do you need to practice chair yoga in a wheelchair?
All you need is your wheelchair and comfortable clothes.
Chat with your doctor before starting any wheelchair yoga sequence. They will best be able to advise which exercises will suit you and your abilities.
1. Seated Three Dimensional Breath
Start by planting the feet on the ground and lengthening the spine.
Hands can be placed on the knees or in your lap.
Breathe into the front body and the low belly. Feel the sternum and ribs expand.
At the same time breathe into the side body. You can place your hands on your ribcage to feel the ribs expand.
Also, breathe into the back body, and feel the upper back expand. Feel the back expand into the back of the chair.
Continue with long deep inhales, expanding in this 360 direction and long exhales of the same length.
This breathing exercise will help to improve the quality of the breath. It will calm the mind and center you in preparation for your wheelchair yoga practice.
2. Seated Mountain Pose
Begin by sitting with an aligned spine and feet firmly planted on the floor or wheelchair paddles.
Sit with your back straight, a few inches from the back of the chair, and lengthen the spine. Release the tailbone down towards the ground and the crown of the head up towards the sky.
Relax your shoulders, close your eyes, and take deep breaths.
This pose promotes grounding, improves posture, and cultivates a sense of calm.
3. Neck stretch
Sit upright with your spine straight. Try not to slouch into the back of the chair.
Draw the crown of the head up towards the sky, lengthening the back of the neck
Drop the chin towards the chest and roll your head towards the left, bringing your left ear towards your left shoulder. Feel the stretch on the right side of the neck.
Draw the right shoulder down to increase the stretch. Hold for a few breaths.
Draw the chin back towards the chest and roll the head all the way over to the right side, feeling a stretch on the left side of the neck.
Repeat 5-10 times.
This is a great way to relieve tension and stress that builds up in the neck, especially when sitting down all day.
4. Shoulder circles
Place your hands on your thighs.
Draw your shoulders up towards your ears then roll the shoulders back, drawing the should blades down.
Continue to roll the shoulders in a backward direction, allowing the hands to slide along the legs.
Repeat about 10 times
Change direction and roll the shoulders in forward circles.
This will help to relieve tension in the shoulders the traps and the upper back.
5. Upward Salute
Sit with your back straight, a few inches from the back of the chair, and lengthen the spine.
Release the tailbone down towards the ground and the crown of the head up towards the sky.
Place your feet flat on the ground with your big toes touching, leaving a space between the heels (if this is accessible to you). Root into the toe mounds, heels, and edges of the feet.
Raise your arms up towards the sky, and straighten the arms without jamming the elbows. Arms are shoulder distance apart and palms are facing one another.
Gaze towards your thumbs and stay for 3-5 breathes
This pose helps to build upper body strength.
6. Seated Cat-Cow
Rest your hands on your thighs and inhale deeply.
As you exhale, round your spine, tucking your chin towards your chest like a cat.
On the inhale, arch your back and lift your chin, creating a gentle backbend.
If you have limited mobility in the hips, instead of rocking the pelvis, focus on opening and closing the upper chest and back.
Repeat this fluid movement to release tension and improve flexibility in your spine.
7. Seated Side Stretch
Straighten the spine and place the hands on the knees
Lift your right arm up towards the sky as you inhale.
As you exhale lower the horse towards the left, keeping the chest facing forward and the right palm facing towards the ground.
Go as far as you can – you should feel a deep stretch up the ride side of the body.
Hold for 3-5 breaths.
Come back to an upright position and place the right hand down on the thigh.
Repeat on the left side.
This pose helps to open the side body and can have an energizing effect.
8. Seated Eagle Pose
Straighten the spine and place the hands on the thighs.
Begin by inhaling and lifting your arms to a 90-degree angle with elbows bent
Place your right elbow on top of the left, the backs of the hands should be touching
Stay here or if you have the mobility you can bring the left finger to touch the right palm for full eagle arms
Hold for 3-5 breaths and then repeat on the other side.
This pose builds shoulder strength and stretches the back.
9. Seated Forward Fold
With your feet hip-width apart, inhale deeply and raise your arms up over your head.
As you exhale, slowly hinge forward from the hips, reaching your hands towards the ground. Allow your hands to rest wherever they fall depending on your flexibility. To deepen the stretch you may like to hold onto the backs of your ankles or calves and gently pull your chest further down towards the thighs
Relax the neck and allow the head to rest on the knees or in space.
Close your eyes and hold this pose for 5-10 breaths.
10. Seated Pigeon Pose
Using your hands, pick up your right ankle and place it on your left thigh. The closer your foot is to the knee the deeper the stretch, the closer the foot is to the groin, the more gentle the stretch.
Flex your right foot to protect the knee joint.
Inhale deeply and lengthen your spine, then exhale as you gently press down on the right knee, feeling a stretch in the outer hip.
There is the option to fold forward to deepen the stretch in the outer hip.
Hold for 5-10 breaths.
Repeat on the other side.
This pose improves flexibility and helps relieve tension in the hips and lower back.
11. Seated Leg Stretch
Inhale and straighten the spine, sitting tall in the wheelchair with hands on the thighs.
Exhale and slowly wrap your hands around the back of your right leg or on top of your shin.
Lift your knee, hugging it in towards the chest.
Hold for 3-5 breaths
Gently release the right leg back down to the ground and repeat on the other side.
This pose helps to relieve tension in the hips and lower back.
12. Seated Camel Pose
Sit up straight in your wheelchair with your feet up-width apart. If you can, sit further towards the edge of the seat.
Inhale and arch your back, allowing your shoulder blades to touch the back of the chair.
Lift your chin up towards the sky, tipping the head backward as far as your comfortably can, opening up the front of the throat.
Open up through your sternum, broaden the collarbones, and allow your shoulders to pull down away from your ears.
Reach your arms around to grab the back of the wheelchair and rotate your arms so that the inside of the elbows are facing forwards.
Stay here for 3-5 breaths and then release and come back to center on the exhale.
This pose helps to energize the body, open the heart and improve spinal mobility.
13. Seated Spinal Twist
Sit with your feet flat on the floor and hook your right hand on the outside of your left thigh.
Inhale deeply and lengthen your spine, drawing the crown of the head towards the sky.
Then exhale as you twist to the left, gently using your right hand on your left knee to pull you deeper into the twist
Hold for 3-5 breaths.
Repeat on the other side.
This pose improves spinal mobility and aids in digestion.
14. Seated Savasana
Relax the spine into the back of the chair and close down the eyes.
Place hands on the thigh, in your lap, or in a mudra such as jnana mudra or yoni mudra.
Release all tension from the face, jaw, neck, shoulders, and torso.
Allow the breath to return to its natural rhythm.
Sit here in silent meditation for at least five minutes.
Benefits of Wheelchair yoga
Improve flexibility
Increases strength
Help with posture & reduce pain
Reduces stress and anxiety
Improves circulation
Boosts energy levels
Improves sleep
Enhance mood
Increase body awareness
Give wheelchair users a sense of community
When doing wheelchair yoga, remember to listen to your body and modify poses as needed, depending on your levels of mobility.
Whether you’re seeking relaxation, increased flexibility, or improved strength, wheelchair yoga can be an empowering practice that fosters a sense of connection between mind, body, and spirit.
Where to find chair yoga classes
Chair yoga classes are available at many health clubs, community centers, and yoga studios. You can also find chair yoga classes online.
If you are interested in practicing wheelchair yoga, there are many different resources to learn. Find chair yoga classes online, on YouTube, or find information in books or blogs like this one.
If you are new to chair yoga, it is best to start under the guidance of a teacher to ensure you are doing the poses correctly. Once you have learned the basic poses you can start to practice yourself at home.
Online chair yoga classes on with me
I offer weekly live chair yoga classes online. Classes can be adapted and modified for wheelchair users! Take a look at Flourish’s class calendar to book your chair yoga class.
If you want to commit to a regular chair yoga practice, you can buy a 10-class pass for just $50 – that’s only $5 per class!! Buy HERE.
