At first glance, chair yoga might seem like a workout just for older adults with mobility issues. The gentle, accessible workout offers a modified take on the ancient movement and meditation practice, usually from a seated position. No one’s asked to climb down onto the floor or independently hold themselves upright in tricky standing postures—which makes it ideal for those with limited strength or balance.   

But experts say chair yoga shouldn’t be pigeonholed, because anyone can benefit. “It is a practice that meets you where you are,” says Divya Balakrishnan, a yoga instructor in New York City. “You’re still using your strength and flexibility, just in other ways.” 

What is chair yoga? 

A yoga teacher named Lakshmi Voelker first began adapting some yoga poses to a chair in 1982 to make the practice more accessible for a student with arthritis. Since then, numerous instructors have found ways to use a chair for adapted versions of a surprising number of traditional yoga movements, like lunging warrior poses and standing-to-lying sun salutations. 

While students typically crouch, sit, and lie down on a mat in traditional yoga classes, the chair, in a way, brings the floor closer. Some chair yoga classes are done entirely seated, moving through modified variations of classic yoga sequences without ever asking participants to get up. Other classes transition between sitting and standing while holding onto the back for a little extra help with balance, or doing poses like downward dog with hands on the seat instead of reaching to the floor. 

In a sense, the chair is simply another prop. “Just like you would use a strap or blocks to increase the accessible range of motion or bring different awareness to the body, the chair can be used in a similar way,” says Jessica Pate, a Boston-based yoga teacher. 

Experienced yogis also use a chair for athletic feats that wouldn’t be possible on a mat alone. In particular, the Iyengar style of yoga uses a yoga chair (designed with an open back and a completely flat seat) for advanced postures like an upside-down inversion where the yogi’s shoulders rest on two chairs while their head hangs in between. 

“There's an infinite number of ways that you can use the chair,” says Jules Mitchell, a Las Vegas–based yoga educator. 

The health benefits of chair yoga

Research on the physical benefits of seated chair yoga has found that practitioners tend to  improve their functional fitness and experience a decrease in how much pain interferes with their daily life. Much of that research has focused on older adults, who generally have a lower baseline of fitness than younger, healthy adults. It’s unlikely that people who are in peak shape would see as much benefit. 

“You're not challenging your muscles or your balance as much as traditional yoga,” says Justin Smith, an assistant professor at Wichita State University who recently co-authored a case series on the benefits of chair yoga. 

But that doesn’t mean it’s a waste of time for more athletic folks.

For experienced yogis, doing yoga from a chair can offer new ways to explore familiar movements, says Pate, who incorporates a chair into many of her regular yoga classes. By sitting, the body’s weight gets distributed differently, which makes the muscles engage in new ways and can bring a fresh awareness to the body. “For example, with Warrior 2, having the chair underneath [my] pelvis, I'm able to feel where my sit bones are,” she says. This can help people better recognize if their hips are twisted or tilted. 

Although most people assume that sitting makes everything easier, that isn’t always the case. Sometimes the challenge just changes: Pate says she actually feels her outer hips working harder in Warrior 2 on a chair than they do when she’s standing in the pose because she’s forced into a more neutral alignment, and bigger muscles can’t take over. 

Sitting on a chair can also sometimes help people go deeper into poses. Say you’re trying to target your glutes with a Figure 4 pose, where one ankle rests on the opposite knee as you bend forward. When you’re seated, you’re able to focus more on the stretch because you’re not struggling to balance, Balakrishnan says. “If I was doing a standing Figure 4, half of my attention is going to be on the standing foot and keeping myself upright, so I may not sit as deep,” she says. 

The same is true for breathing. Pate says that the extra support of the chair makes it easier to focus on breathing deeply and intentionally—something that many students forget to do once poses get challenging. 

One group that might particularly benefit from chair yoga is people who are stuck sitting in front of a computer all day. “For anyone who works at a desk, it is a lifesaver,” Balakrishnan says. A simple seated yoga routine can relieve tight, achy joints, and multiple studies have found that chair yoga can significantly reduce stress. Balakrishnan regularly takes yoga breaks right from her chair, doing neck rolls, spinal twists, or anything else her body is craving to bring some movement and mindfulness back to her day—without feeling like she has to stop what she’s doing and carve out time for a full yoga session. “You don't have that mental barrier of, ‘Okay, let me get out of my chair, go roll out my yoga mat, go get my blocks,’” she says. “It requires less of you to begin the practice.”

There’s also a simpler reason to do seated chair yoga: It just feels good. The low-key movement can help stretch out tense muscles and get some blood flowing without feeling like you have to do a workout that impresses anyone. Smith says that all the participants in his case series were incredibly enthusiastic about their routine. “You can tell that they really just love chair yoga,” he says. 

Seated chair yoga may not build Olympic athlete–level strength and agility. But experts agree it still has plenty to offer, no matter your age or fitness level. “We all can benefit from calming down, observing our sensations in our body, and getting in a little bit of stretching,” Mitchell says. 

The last time you went for a walk, you might have focused on your favorite podcast, a call to your sister, or the number of calories your Apple Watch said you were burning.

Meanwhile, on a walk around her neighborhood, Kim Bernard noticed everything that was yellow: “A manhole cover, a yellow rain jacket, a fire hydrant, the numbers on someone's mailbox,” recalls the Maine-based artist. A “children at play” sign, part of a Pennsylvania license plate, and even a bucket of cat litter became part of the neighborhood’s palette.

Bernard was on a color walk, a simple scavenger hunt organized around intentionally noticing a certain color—and how much of it is hiding in your ordinary surroundings. We asked experts why you should make the activity part of your routine and how it can brighten an otherwise ho-hum day.

Why a color walk can help you tune in

About a year ago, Bridget Campbell, a content creator in Venice, Calif., realized she had become tethered to her phone. Even as she moseyed along the Venice canals, she brainstormed business ideas instead of admiring the colorful homes and flowers along the water. That’s when she decided to do a color walk, a concept she had stumbled upon on social media.

“It was a way to get out of my mind and come back into my body, slow down, and be present,” she says. While an ordinary walk might leave her mind racing toward work, looking for a particular color gave it something else to do, effectively putting all that other mental chatter on mute.

That’s exactly why color walks work so well: They encourage focused attention, says Cheryl Fisher, a licensed clinical professional counselor in Annapolis, Md., and associate professor of clinical counseling at Alliant University. She describes a “skim-scan-scroll world,” where it’s easy to move through your surroundings without really seeing them. Searching for color gives you a reason to look up from your phone and pay attention to what’s in front of you.

It also gives people who don’t consider themselves particularly creative an easy place to start, says Mari Reisberg, a licensed professional counselor and creativity coach in Boulder, Colo. Choosing a color to focus on provides a bit of structure while leaving plenty of room for discovery.

Reisberg still finds surprises on neighborhood sidewalks she’s traveled many times. “Oh my gosh, I’ve never seen that before,” she’ll think. Even on the most familiar routes, “There’s so much joy that shows up,” she says.

Pick a color that makes you curious

There are lots of ways to play color roulette and figure out which shade to hunt for. You could, of course, opt for your favorite color. Fisher collects paint swatches, cuts them up, and tosses them into a basket so people can draw one before heading out. A teacher once shared an even simpler approach with her: Have kids pick a color from their clothing, then look for matches along the way. You can even choose midway through your walk. Campbell sometimes spots an orange flower and decides that’s the color she’ll look for the rest of the way.

How specific you get is up to you. Finding nine fuchsia objects on a 15-minute walk? “It’s pretty difficult,” Bernard says. Reisberg sometimes opts for a particular shade, like midnight blue or sky blue, to give her eyes a more precise target. On other days, green is plenty. “There’s no right or wrong way to do it,” she says.

Take your usual walk—and see what you’ve been missing

Once you’ve settled on a color, head outside and see where it turns up. You don’t need a picturesque trail or a neighborhood full of flower gardens. Campbell encourages people who think their surroundings are too gray to give it a try anyway: Color can pop out in places you’ve passed countless times without a second glance.

When you find a match, resist the urge to mentally check it off and rush toward the next one, Fisher says. Spend a moment looking at what caught your eye. “The real gift is sitting with it and not just finding it,” she says.

You don’t have to keep your discoveries to yourself, either. “You can do it with a friend, you can do it with your mom,” Campbell says. Searching together gives you something new to talk about.

If you want a souvenir, snap photos along the way. Bernard asked participants in a color walk she led to select their nine favorite images and arrange them into a grid. Together, the collections resembled a patchwork quilt of color. You could make your own collage or save a few pictures to revisit when you need inspiration.

Or simply enjoy the walk. “We live in a day and age where everything is content,” Reisberg says. Sometimes she takes photos to share; other times, the discoveries are hers alone. If the whole thing feels a little silly at first, that’s OK, she says. Adults aren’t always used to indulging this kind of curiosity. “Keep giving it a little more space, a little more opportunity to surprise you.”

Hepatitis B can be a silent killer. It can pass from mother to child during birth and can spread through contact with infected blood or semen. Among babies infected before they turn 1, up to 90% develop a chronic, potentially lifelong infection, for which there are treatments but no cure. People may not even know they have the virus until their liver fails or they develop cancer, years later. Early-in-life hepatitis B infections, left untreated, lead to a 1 in 4 lifetime chance of developing liver cancer. 

In the U.S., hepatitis B vaccination became routinely recommended for all infants in 1991; later guidance specified that the first dose should happen within 24 hours of birth. However, in Dec. 2025, the U.S. Centers for Disease Control and Prevention (CDC) under the Trump Administration moved to cease recommending this practice for babies born to mothers who test negative, instead advising a shared decision-making model where parents and clinicians decide together what is medically appropriate: a dose shortly after birth, or a first dose "no earlier than 2 months of age." (For babies born to mothers who test positive or whose status is unknown, the CDC continues to recommend a dose shortly after birth.)

A new study, published today in Annals of Internal Medicine, uses computer modeling to simulate the hepatitis B infection status of an entire year’s worth of children born in the U.S. under the new recommendations over their first 20 years of life. The researchers find that if only about 26% of children are vaccinated—an estimate of what would occur under shared decision-making—chronic hepatitis B cases would rise by 225%.

When should kids get the first dose of hepatitis B vaccine? 

The American Association of Pediatrics continues to recommend vaccination at birth against hepatitis B for all infants, and 15 states have sued the Trump Administration over vaccination schedule changes. 

“It's been challenged in many states and by professional societies, but we wanted to add some evidence to the conversation about what the potential impact of those changes could be,” says Dr. Amir Mohareb, an infectious-disease researcher at Harvard Medical School and Massachusetts General Hospital who is an author of the new study. 

The simulation modeled how many of 3.6 million children, born the same year in the U.S., would develop hepatitis B under a number of scenarios, including if the former CDC recommendations continued to be followed, if the initial dose (also called a “birth dose”) was delayed, and if a shared decision-making scenario was employed. 

The model suggests that if the first dose is delayed until 2 months old, and only 75% of infants get it, then there would be a 19% increase in chronic cases compared to if every child received their first dose at birth. With a 26% vaccination rate at 2 months, the number climbed to 225%. 

This study modeled only at a single year of births, notes Mahoreb. “Imagine that happening year after year after year after year. That could quickly become thousands and thousands of new infections, and even a small number of new infections could result in lifelong chronic infection that could be detrimental to families, lead to more cases of cancer, and [become] costly to the health care system,” Mohareb says.

Two other recent modeling studies have looked at the impacts of changing hepatitis B vaccine recommendations. One found that if vaccination no longer occurred at birth, a substantial increase in screening pregnant women for the virus would be necessary to keep infection numbers in infants down. Another, looking at the economic ramifications, found that even if every child eventually received the vaccine, delaying the first dose by 2 months yielded an additional $16.4 million in health care spending on new infections.

“All three of these studies complement each other, in a good way, and provide some modicum of evidence so that we don't need to risk doing a clinical trial or testing this on people,” Mahoreb says. “We have done those experiments.” Decades ago, he continues, clinical trials already proved the efficacy of the existing approach, “so that we would have the benefit now of advancing medical progress and not needing to reopen that question.”