Strength Training · Yoga
Chair Pose
Chair Pose is a standing yoga hold with bent knees, hips shifted back, and arms raised. It builds endurance in your thighs and hips while challenging balance.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart and toes pointing forward.
- Lower your hips back as if sitting into a chair by bending your knees.
- Raise your arms overhead with your palms facing each other.
- Hold this position with your torso angled slightly forward.
- Press through your feet to return to standing.
- Lower your arms to your sides.
Form cues
- Keep your knees aligned with your toes.
- Ground your heels and bases of toes.
- Breathe slowly throughout the hold.
Common mistakes
- Arching your lower backDraw your lower ribs inward rather than lifting your chest toward the ceiling.
- Shrugging your shouldersWiden or lower your arms until your neck feels relaxed.
- Folding your chest toward your thighsUse a shallower knee bend so you can keep your chest lifted.
Safety
Forcing a deep knee bend or holding past fatigue can irritate your knees or strain your lower back. Losing balance can cause a stumble.
- Practice on a firm, nonslip surface.
- End the hold when you can no longer maintain your position.
- Stop if you feel joint pain rather than muscular effort.
If you have ongoing knee, back, or shoulder pain, use a supported version or ask a physiotherapist about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start at the shorter end of the range before extending the hold.