Chair Pose: Step-by-Step Instructions

Step 1

Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

Step 2

Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

Step 3

Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

 

Watch This Video Demonstration of Chair Pose

 

Step 4

 

Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

 

Contraindications and Cautions

 

Headache

Insomnia

Low blood pressure

Modifications and Props

You can increase the strength of your thighs by squeezing a block or thick book between them during the pose.

 

Deepen the Pose

 

The secret to a comfortable stay in Utkatasana is the release of the heads of the thigh bones toward the heels. Once in the pose, bring your hands to your tops thighs. Nestle the bases of your palms into the creases of the groins and push the heads of thighs toward the heels, digging the heels deep into the floor. Against these actions, lift the sitting bones up into the pelvis.

 

Benefits

 

Strengthens the ankles, thighs, calves, and spine

Stretches shoulders and chest

Stimulates the abdominal organs, diaphragm, and heart

Reduces flat feet

Partnering

A partner can use either hands or feet to press your heels firmly into the ground.

 

Variations

 

As you bend your knees, lift up onto the balls of your feet and sit your buttocks down on your raised heels. Extend your arms forward, parallel to each other and the floor, palms down or facing inward.