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Chair

SKILL LEVEL
  • Intermediate
BENEFITS
  • Strengthens the feet, ankles, knees, thighs, hips, glutes, back and shoulders.
  • Can help to alleviate knee pain.

INSTRUCTIONS

  • Set-Up

    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 centre of your heels.

  • Action

    Inhale, lift your arms up by your ears—palms face each other. Exhale, bend your knees and sit back in Chair.

  • Refinements

    Engage your lower abs to support your 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 still see your toes.

  • Duration

    Hold the pose for 3-5 breaths, in and out through your nose.

TWISTING VARIATION: Chair Pose Twist
  •  This version of Chair improves rotational spinal mobility and opens up the chest.
BALANCING VARIATION: One-Legged Chair or Standing Pigeon
  • This version of Chair pose challenges your balance and stretches the glutes.
ADVANCED VARIATION: Awkward Pose
Awkward pose challenges your balance and builds strength in the feet and legs.
  • This variation of Chair pose challenges your balance and builds strength in the feet and legs.
DYNAMIC VARIATION: Chair To Forward Bend
CONTRAINDICATIONS
  • Avoid Chair pose if you have a foot, ankle or knee injury.
MASTER THE POSE

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