Fitness
Its like sitting in an imaginary chair.
Even though its pretty straightforward, chair pose still manages to be one of the morechallenging yoga postures.
Along with the glutes, chair pose engages your quads, hamstrings, core, and back.
Heres how to do chair pose, as well as how to modify it, according to yoga pros.
How To Do Chair Pose
Here, Blackwood explains how to get yourself into chair pose.
- Inhale as you raise your arms overhead and reach towards the ceiling.
Keep your palms facing each other or bring your hands together.
Exhale and bend your knees, as if sitting back in an imaginary chair.
Engage your core muscles by drawing your navel in towards your spine.
Keep your chest lifted, shoulders relaxed, and gaze forward.
Exhale as you lower your arms down by your sides.
How To Modify Chair Pose
Chair pose is tough, but it definitely shouldnt hurt.
It might also feel more stable to step your feet further apart.
For even more support, she recommends adding a few props.
To light up your inner thighs, squeeze your legs together as you squat.
To work your core and back, really reach up with your arms.
This is great for balance and it also strengthens the legs, Berger tells Bustle.
Adding a pulse to chair pose is another simple and effective way to make it a bit more challenging.
Once chair pose becomes second nature, try extending a leg forward for a one-legged chair pose.
This variation further challenges your balance and stability, and strengthens the standing leg, Blackwood says.
This puts excessive strain on the knee joints, Blackwood says.
Instead, focus on sitting your hips back and down while keeping your knees in line with your ankles.
Makes sure your chest stays tall and lifted, as well.
Avoid rounding your upper back and collapsing your chest, she adds.
Keep the invisible chair image in mind, and you should be set.
Studies referenced:
Jeong, UC.
J Phys Ther Sci.
Physical demand profiles of hatha yoga postures performed by older adults.
Evid Based Complement Alternat Med.
