Chair Pose

How to do Chair Pose

1. From standing, bend your knees and send your hips back, keeping your whole feet grounded.
2. Keep weight through your heels without lifting the balls of your feet.
3. Let your knees follow the direction of your toes.
4. Support your lower back with your abdominals, keeping the natural curves of your spine.
5. Reach your arms overhead with your palms facing each other.
6. Keep your lower ribs from lifting as your arms reach upward.
7. Press through both feet to straighten your legs and return to standing.

Benefits

Staying low in chair develops strength through your thighs, ankles, and feet. The effort isn't all in your legs. Your lower back and abdomen help sustain the hold.

Variations

With your feet together, lightly draw your inner thighs toward each other. Keep the knee bend shallower if a deeper chair strains your knees. Reach your arms forward at shoulder height if overhead reaching feels uncomfortable.