Chair Pose

You Should Feel

Work in your legs—quads and glutes engaged. Challenge in holding the position. Active core.

How to Get Into the Pose

• 1Feet hip-width apart or together
• 2Weight in your heels, knees track over toes
• 3Sit back like you're sitting into a chair
• 4Spine stays long, chest lifts
• 5Arms reach overhead or rest at heart center
• 6Shoulders relax away from ears

Modifications

• •If knees are sensitive: Don't sit as low
• •If balance is challenging: Widen your stance
• •If shoulders are tight: Keep arms at shoulder height or hands on hips
• •To deepen: Sit lower, bringing thighs closer to parallel with the ground