Chair Pose

About This Pose

Feet together or hip-width, bend the knees as if sitting in an invisible chair, arms raised alongside the ears.

How to Practice

1. 1

   Stand in Mountain Pose with feet together or hip-width apart.

2. 2

   On an inhale, sweep the arms overhead alongside the ears, palms facing each other.

3. 3

   On an exhale, bend the knees and lower the hips as if sitting back into an invisible chair.

4. 4

   Keep the knees tracking over the second toes — do not let them collapse inward.

5. 5

   Shift weight into the heels and keep the torso as upright as possible.

6. 6

   Hold for 5–10 breaths. To release, inhale to straighten the legs, then exhale and lower the arms.

Benefits

• Strengthens thighs, glutes, and core
• builds heat