How to Practise Chair Pose?

Chair pose is a standing pose that can be practised easily, even by the beginners. For practising most of the yoga poses you need a strong spine and thighs. Chair pose helps strengthen your ankles, thighs and spine. It helps in reducing flat feet.

Cautions Before Practising Chair Pose

  • Migraine headache patients may avoid this pose
  • People with insomnia problem should be careful while practising this pose
  • Low blood pressure patients can avoid this pose or practise the pose without bending their torso

Steps Involved in Practising The Chair Pose

Step 1: Stand in the Mountain pose. Inhale and slowly raise your arms perpendicular to the floor. Arms can be kept parallel with palms facing each other or join the palms in Anjali mudra.

Step 2: Exhale and slowly bend your knees, you have to keep your bottom low and thighs as parallel to the floor as possible.

Step 3:
At this stage your knees would be projecting out over your feet. Bend at the waist and lean your torso slightly forward at about 45 degrees angle.

Step 4: Firm the shoulder blades against your back. Press your tail bone down and in towards your pubis, this will keep your lower back long.

Step 5:
Stay in the pose for one minute. To release the pose, inhale and straighten your knees by lifting strongly with your arms. Exhale and slowly release your hands to get to Mountain pose.

Benefits of Practising Chair Pose

  • It strengthens your ankles, calves, thighs and spine
  • Stretches the chest and shoulders
  • It stimulates the diaphragm, abdominal organs and heart
  • Helps in reducing flat feet

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