Chair pose and its variations strengthen the feet, ankles, knees, quads, glutes, lower and upper back, and can help to alleviate knee pain.
  • Intermediate
  • Strengthens the feet, ankles, legs, knees, hips, glutes, abs, back, shoulders and arms.
  • Can help to alleviate knee pain.
  • Stand with your feet hip-width apart, toes pointing straight ahead. Take a moment to check that your weight is balanced evenly between the balls of your big and little toes and the middle of your heels.
  • Inhale, lift your arms up by your ears – palms face each other. Exhale, bend your knees and sit back in Chair pose.
  • Engage your lower abs and lower back muscles to support you lower back.
  • Shift your weight back into the centre of your heels and drop your hips. Check that both knees point straight ahead and that you can see your toes.
  • Hold the pose for 5-10 deep breaths, in and out through your nose.
  • Take a deep breath in, reach through your fingertips. Exhale, stand up and bring your hands back down by your sides.
VARIATION: Chair Pose Twist

 This version of Chair increases rotational spinal mobility and opens up the chest.

VARIATION: One-Legged Chair or Standing Pigeon

This version of Chair pose challenges your balance and stretches the glutes.

VARIATION: Dynamic Chair

  • Avoid this pose if you have a foot, ankle or knee injury.


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