• Strengthens the feet, ankles, knees, legs, hips, glutes, core, back, shoulders and arms.


  • Can help to alleviate lower back and knee pain.

Skill Level

  • Intermediate 


  • Lower Body Strength

Yoga 15 Series


    • Stand with your feet hip width apart, toes pointing straight ahead. 
    • Sweep your arms forward and up, directly overhead. Bring your hands shoulder-width apart, palms facing each other. 
    • Bend your knees, draw your hips back and sit back in Chair.
    • Distribute your weight evenly between your toes and heels and don’t let your knees come forward over your ankles.
    • Check that both knees point straight ahead and do not fall in towards each other or out to the sides. 
    • Without moving the position of your feet, you should feel as though your heels are turning in towards each other. This will stabilise your hips and align your kneecaps correctly.
    • Reach through your fingertips and contract your abs. Draw your ribs in to prevent your lower back from arching.
    • Hold the pose for 5 deep breaths, in and out through your nose. 
    • Take a deep breath in, reach through your fingertips. Exhale, stand up and bring your hands back down by your sides.

    Variation: Chair Pose Twist

    This version of Chair pose increases rotational spinal flexibility and opens up the chest

    Variation: One-Legged Chair

    This version of Chair pose challenges your balance and opens up the hips

    Variation: Dynamic Chair Pose

    Alternating between Chair pose and Standing Forward Bend can be a great warm-up for the ankles, knees, hips and shoulders


    • Avoid this pose if you have an ankle or knee injury.