The steady rhythm of breathing filled the room as participants in a chair yoga class followed their instructor’s guidance.
“Inhale. Exhale,” Liesel Bender instructed, as a group of women sat in chairs with their eyes closed, backs straight, and hands resting on their thighs. “Breathing through your nose stimulates your parasympathetic nervous system,” she explained.
Bender, who leads chair yoga classes twice a week at Pembroke and Hooksett libraries, ensures her sessions offer both relaxation and empowerment. The practice adapts traditional yoga poses for participants seated in chairs, or using them for balance when necessary.
“This is a gentler approach for those who want strength and calmness without a physically demanding class,” Bender said. “It’s simple yoga, but simple doesn’t mean easy. I challenge everyone to work hard while balancing that with relaxation.”
Having moved to New Hampshire two years ago, Bender noticed a lack of yoga studios in her town of Hooksett and nearby Pembroke. Determined to bring yoga to her community, she reached out to local venues to offer classes. “It’s a long drive to find a yoga studio, so we started offering classes here a year ago,” Bender said.
For Elaine Melquist, chair yoga was a way to regain strength after an ankle injury. Concerned that traditional floor yoga might not suit her, she joined Bender’s Pembroke class when it first started and has been attending ever since.
“People aren’t afraid to laugh,” Melquist said. “There’s a relaxed atmosphere. It’s not too serious, but what we’re doing is meaningful.”
The sessions have also fostered new friendships, with participants enjoying conversation before and after each class. Bender has embraced the sense of community that’s developed among attendees.
“This is a place where people can stretch, build strength, and clear their minds,” Bender said. “But it’s also a space for connection. Unlike typical studios, where you need to leave right after class, we have time to talk and catch up. It makes our group unique.”
For regular attendee Pauline Belleville, chair yoga offers both exercise and social connection. “It gives me somewhere to go on Tuesday mornings,” she said. “The group camaraderie is great, and I get the exercise I need.”
Belleville, like Melquist, appreciates that chair yoga is gentle on her body. “With bad knees and asthma, regular yoga classes are tough. But chair yoga gives me a solid workout without having to get up and down off the mat,” she explained.
Bender encourages anyone, regardless of age, gender, or physical ability, to try chair yoga. “After class, you can see the peacefulness and satisfaction on everyone’s face,” Bender said. “We all share gratitude, and it’s the perfect way to start the day — feeling calm, energized, and ready to face whatever comes next.”
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