Chair pose is a powerful strengthener for the quads, glutes and calves. It’s one of the most direct ways to build the muscle support that protects and stabilises your knees, while also strengthening your core, back and shoulders. For healthy alignment, keep your knees tracking straight ahead over your toes.
CHAIR POSE BENEFITS
- Strengthens the quads and glutes as they hold your seated-back position, plus the calves, which stabilise your lower leg.
- Builds the muscle support that stabilises the knees.
- Strengthens the core as you brace to support your lower back, and the shoulders as you hold your arms overhead, which also gently opens the chest.
- Strengthens the feet and improves ankle mobility as you distribute your weight evenly and bend your knees forward over your toes.
- Improves posture.
CATEGORY
SKILL LEVEL
- Intermediate
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 challenges your balance and stretches the glutes. It gives you a similar stretch in the outsides of your hips to Pigeon and Dead Pigeon.
ADVANCED VARIATION: Awkward Pose
- This variation, with heels lifted and arms at shoulder height, challenges your balance and builds additional strength in your feet, ankles and legs.
DYNAMIC VARIATION: Chair To Forward Bend
- Alternating between Chair and Standing Forward Bend loosens up the ankles, knees, hips and shoulders.
CONTRAINDICATIONS
- Avoid Chair pose if you have a foot, ankle, knee or shoulder injury.
MASTER CHAIR POSE
If you’d like to practise Chair pose as part of a sequence, watch Total Leg Strength—a 15-minute guided practice designed to strengthen your glutes and legs—quads, hamstrings and calves. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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