- 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
- Alternating between Chair and Standing Forward Bend warms up the ankles, knees, hips and shoulders
- Avoid this pose if you have a foot, ankle or knee injury.
MASTER THE POSE