Chair Pose
- Beginner
- Yoga
Chair pose has you sit your hips back and bend your knees as if lowering onto a seat, arms reaching overhead the whole time. Holding the position loads the quads and glutes isometrically rather than through repeated squats. Beginners use it as a yoga warmup, cooldown or recovery flow, held for time.
- Muscles
- Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand with your feet together and raise your arms overhead.
- Bend your knees and sit your hips back as if into a chair.
- Keep your chest lifted and weight in your heels.
- Hold the position, breathing steadily.
Form cues
- Reach your fingertips up, shoulders down.
- Keep your knees behind your toes.
- Breathe steadily instead of holding your breath.
Common mistakes
- Weight shifts forward onto the toes. Sit your weight back into your heels.
- Chest collapses forward as thighs burn. Lift your chest and lengthen your spine.
- Knees cave in toward each other. Press your knees out, in line with your toes.
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