How to practice Chair Pose
- Stand with feet together or hip-width apart.
- Bend the knees and send the hips back as if sitting into a chair.
- Lengthen the torso and reach the arms forward or overhead.
- Keep weight balanced through the heels and balls of the feet.
Practice tips
- Draw the lower ribs gently inward.
- Keep the neck relaxed.
Practice note: Make the bend shallower if the knees feel uncomfortable.
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Understanding Chair Pose
Chair Pose is categorized as a beginner standing pose with an emphasis on Legs and core. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.
Common practice points
- Distribute pressure across the heel, big-toe mound and little-toe mound.
- Keep the standing leg active without locking the knee.
- Shorten or widen the stance when balance or alignment becomes strained.
Prepare and progress
Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.
Useful preparations
Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.