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Chair Pose

Powerful standing yoga pose that strengthens thighs and glutes while engaging the core.

• ID: d82c2aaf
• Discipline: yoga
• Level: Beginner
• Symmetry: Symmetric
• Equipment: None

Goal

Strengthen the leg muscles, challenge balance, and activate the core.

Step-by-step guide

1. Stand upright with feet hip-width apart.
2. Inhale and raise both arms until they point straight up.
3. Exhale and bend the knees as if sitting down onto a chair.
4. Keep weight over the heels and avoid leaning too far forward.
5. Lift the chest, draw shoulders away from ears.
6. Align knees over the toes.
7. Hold the position for the prescribed time, then rise.

Breathing cues

• Breathe evenly into the chest and belly.
• Stay present with your breath and release unnecessary tension.

Common mistakes

• Pushing knees past the toes.
• Rounding the back and leaning the torso too far forward.

Recommended volume

2 to 3 holds of 30 to 45 seconds.