Chair Pose

What is Chair Pose?

Chair Pose is a standing yoga posture that tones the entire body, particularly the thighs. It involves sitting back as if you’re about to fall seated into a chair, but holding the position so your muscles stabilize and strengthen.

How do you do Chair Pose?

  • Step 1

    Stand straight and tall with your feet slightly wider than hip­-width apart and your arms at your sides.

  • Step 2

    Inhale and lift your arms next to your ears, stretching them straight and parallel with wrists and fingers long. Keep your shoulders down and spine neutral.

  • Step 3

    Exhale as you bend your knees, keeping your thighs and knees parallel. Lean your torso forward to create a right angle with the tops of your thighs. Keep your neck and head in line with your torso and arms. Hold for 30 seconds to 1 minute.

How do you modify Chair Pose?

  • Chair Pose for Prenatal

  • Chair Pose for Beginners

  • Advanced Chair Pose

  • Chair Pose for Tight Ankles

  • Chair Pose for Weak Lower Back

  • Chair Pose for Weak Wrists

  • Chair Pose for Weak Shoulders

What are the benefits of Chair Pose?

  • Leg Strength

  • Back Strength

  • Shoulder Stretch

Expert opinion

Chair pose will strengthen your thighs, make your knees and ankles more limber and sturdy, and your arms and shoulders will gain power and flexibility.

As you reach your arms up and stretch the muscles between your ribs, you’ll increase your breathing capacity. The pose can also help improve your posture. All of the core muscles fire as you hold the pose, lifting your pelvis into a more upright alignment and working against the tendency to exaggerate the arch of the spine as you reach up and back with the arms.

Zoe Bertali,The Refinery yoga studio in East London

Try this next

Get started with a membership to all the top fitness studios

Get 14 days free