Real Yoga

Review the routine first.

When possible, practice Hatha Yoga in the morning on an empty stomach and after a bowel movement.

Use a blanket, thin mat or practice on some carpet. Use a yoga mat if you want.

Disclaimer: There are inherent risks in doing any form of stretching. Consult your doctor prior to practicing Hatha Yoga.

It's true — some of us have injuries or physical limitations — yet we still want to stretch. It's even more true that we can't get younger… only older. So these 8 postures use a chair to help you stay safe.

While the chair is helpful, it also removes one important element of Hatha Yoga — and that is — it removes the necessity for you to put extreme effort into controlling your balance, your movement, etc. It is in this struggle that our mind becomes still. Hatha Yoga is a tool that is used to physically challenge us — and the stretch can be so challenging that we become hyper focussed on the stretch itself and before you know it, the mind becomes still.

So when doing Hatha Yoga using a chair, an important aspect is removed as the chair becomes a support. The secret to thus help still the mind is to focus on moving as calmly as possible — focus on the movement. Keep it smooth.

For those needing a chair to do some basic Hatha Yoga it means there have been injuries, loss of strength, flexibility or health in general. If this is the case, you might be experiencing an emotionally challenging time in addition to your physical challenges. It's for this reason we can think Lakshmi — the goddess of happiness, fortune, wealth, prosperity, beauty, fertility, sovereignty, and abundance. She's always seen sitting or standing on a lotus flower. But why?

The lotus flower is a reminder of purity, beauty, and spiritual enlightenment. It's well known that the lotus grows in muddy waters yet remains utterly clean and astonishingly beautiful. True prosperity can exist even when we feel negativity or struggles in life.

Make your chair your lotus flower. Embrace your state of health as it is rather than how you want it to be. Become one with peace and peace will become you.

Since we are talking about Lakshmi, let's listen to Om Jai Lakshmi Mata, a devotional song that praises Goddess Lakshmi. Devotees sing Om Jai Lakshmi Mata to express gratitude and seek blessings for abundance and well–being.

Bitilasana is known both as Cow Pose or Dog Tilt

Marjariasana is known as Cat Tilt

Start with dog tilt, then move into cat tilt. Do this 5 to 10 times.

1. Hands on your knees. Be relaxed.
2. Feet flat and comfortably on the floor.
3. Arch forward and tuck your chin to your chest.
4. Then arch backwards creating a curve in your spine in the opposite direction.
5. Work only within your limitations.
6. How far you stretch is unimportant.
7. What's important is that you are receiving medicine in the form of stretching.

Half Lord of the Fishes

1. Twist and hold just as long as it is comfortable in both directions.

Pigeon Pose

1. It's possible, depending on the flexibility in your knee, you may or may not be able to do this pose.
2. If you can do this pose, that's great. If not, move on to the next one.
3. Lean forward, if you can, to deepen the stretch.
4. Make sure you do both legs.

Forward Bend

1. Bend forward as smooth as possible.
2. If needed, brace your body by placing your hands on your knees as you go forward and as you raise up.
3. If you are unable to bend completely forward, rest your arms on your knees to stop you from bending too far forward.

Extended Mountain Pose

1. Arms relaxed to your sides. Shoulders down.
2. Spread your toes, take a deep breath and raise your arms above your head.
3. Reach. Extend your spine. Look up.
4. Focus your concentration as you reach upwards.

Extended Side Angle Pose

1. It doesn't matter how far you can stretch, all that matters is that you are.
2. Do what you can, don't worry about what you can't. The joy is in the doing.

Eagle Pose

1. If you are unable to wrap your legs over each other, just do your arms.
2. A great pose to help not only stretch those shoulders and upper back, but to help bring some focus and concentration.

Relaxation Pose

1. The relaxation pose should be done at the end of your routine or after each pose. The choice is yours.
2. In the relaxation pose, or any meditative posture, the light focus should be between the eyebrows and the middle of the forehead
3. Falling asleep, after stretching is always a possibility. Therefore, if you feel you might fall asleep, don't do this pose in a chair but instead, lay on your bed.

264 Hatha Yoga Poses (Asana)asana poses

Chair Hatha Yogachair seated Bitilasana and Marjariasana Cow Pose Dog Tilt Cat Tilt Ardha Matsyendrasana Half Lord of the Fishes Eka Pada Rajakapotasana Pigeon Pose Uttanasana forward bend Urdhva Hastasana extended mountain pose Utthita Parsvakonasana Extended Side Angle Pose Garudasana eagle pose Shavasana relaxation pose

Simple #1: Awakening The Bodyfoot massage myofascial release Bitilasana Marjariasana cow pose dog tilt cat tilt Baddha Konasana Bound Ankle Pose Butterfly Pose Cobblers Pose cobbler's pose Shavasana Corpse Relaxation

Simple #2: Move Into StillnessAnjaneyasana low lunge pose crescent lunge Parighasana gate pose Mrigasana deer pose Ardha Bhujangasana half cobra pose Balasana child's pose childs pose Shavasana Corpse Relaxation

Simple #3: Focus The MindVrksasana tree pose Virabhadrasana warrior pose Adho Mukha Svanasana downward dog half cobra pose Ardha Bhujangasana Ardha Bhujangasana knee to chest pose Shavasana relaxation pose corpse pose

Simple #4: Back BendingBitilasana Marjariasana cat tilt cow pose dog tilt Halasana plow pose Sarvangasana shoulder stand Sethu Bandhasana bridge pose Supta Matsyendrasana supine twist back twist Shavasana relaxation pose corpse pose

Simple #5: LegsSupta Baddha Konasana Reclining Bound Angle Pose Reclined Butterfly Pose Paschimottanasana Seated Forward Fold Upavistha Konasana Wide-Angle Seated Forward Bend Wide Angle Seated Forward Bend Dhanurasana bow pose Marjaryasana D Cat Pulling His Tail Pose Shavasana Corpse Pose Relaxation Pose

Simple #6: SeatedBaddha Konasana Bound Angle Pose Virasana hero pose Malasana garland pose Parivrtta Janu Sirsasana Revolved Head To Knee Pose Sukhasana easy pose Shavasana Corpse Pose Relaxation Pose

Simple #7: Standing PosesUtthita Tadasana five start pointed pose Anuvittasana standing backbend pose Urdhva Hastasana extended mountain Katichakrasana standing spinal twist Parshvottanasana pyramid pose Vineeta Rajahamsasana humble flamingo pose Utthita Ardha Dhanurasana Standing Half Bow Pose Uttanasana standing forward Shavasana Corpse Pose Relaxation Pose

Simple #8: Gentle But GoodAnjaneyasana crescent moon pose low lunge pose Upavistha Konasana Wide–Angled Seated Forward Bend Salamba Bhujangasana sphinx pose Parivrtta Sukhasana Easy Twist Pose Sasangasana Rabbit Pose Shavasana Corpse Pose Relaxation Pose

Long Routine: Challenging But DoableBitilasana Marjariasana Cow Dog Cat Tilt Uttana Shishosana Extended Puppy Baddha Konasana Bound Ankle Butterfly Pose Cobblers Pose Cobbler's Pose Matsyasana Fish Janu Sirsasana Paschimottanasana Seated Forward Bhujangasana Cobra Adho Mukha Svanasana Downward Dog Supta Matsyendrasana Spinal Twist Supine Twist Ardha Matsyendrasana Half Lord of the Fishes Ustrasana Camel Apanasana Knees to Chest Setu Bandhasana Half Bridge Balasana Child's pose Childs pose Padmasana Lotus Shavasana Corpse Relaxation

Lesson 1 (Novice)Sarvangasana shoulder stand Sethu Bandhasana Bridge Karnapidasana Knee Ear Swing Padmasana Lotus Shavasana Corpse Relaxation

Lesson 2 (Intermediate)Pawanmuktasana Wind Expelling Paschimottanasana Seated Forward Fold Kurmasana Tortoise Setu Bandhasana Half Bridge Shavasana Corpse Relaxation

Lesson 3 (Intermediate)Yogic Vibration Ardha Matsyendrasana Half Lord of the Fishes Marichyasana Sage Marichi's Pose Mayoorasana Peacock Kakasana Crow Sirsasana Headstand Shavasana Corpse Relaxation

Lesson 4 (Advanced)Bhujangasana Cobra Bhujangasana Advanced Cobra Ardha Salabhasana Half Locust Poorna Salabhasana Full Locust Arms At Back Locust Final Locust Pose Shavasana Corpse Relaxation

Lesson 5 (Advanced)Poorna Dhanurasana Full Bow Eka Pada Dhanurasana Single Leg Bow Laghu Vajrasana Little Thunderbolt Supta Vajrasana Reclined Thunderbolt Supta Vajrasana Diamond Eka Pada Rajakapotasana King Pigeon Pincha Mayurasana Feathered Peacock Vrishikisana Scorpion Shavasana Corpse Relaxation

Articles by Swami Harinanda and Yogi Karmananda are © 2026 and are licensed under CC BY-NC-ND 4.0

Most images do not qualify for use under this license. The 9 Planes of Reality image is, however our own image and thus qualifies.

Some images are used under a Creative Commons License and can also be used as long as you follow their license agreement.

Music has been used with permission and may be used if you qualify and abide by the licensing requirements.

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