Chair Pose

In this practice

Key teachings

• Foundational strength in standing poses
• Mindful engagement of leg and core muscles
• Achieving stability and balance

Ideal for

• Yoga beginners learning foundational poses
• Individuals seeking to build lower body and core strength
• Practitioners focusing on balance and stability

Lesson

Instructions

Chair Pose is a standing pose that strengthens your lower body and gives a stretch to your upper back.

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Steps

• Firefly Pose
• Four-Limbed Staff Pose
• Plank Pose
• Scale Pose
• Shoulder-Pressing Pose
• Dolphin Plank Pose
• Crane (Crow) Pose
• Peacock Pose
• Upward Abdominal Lock
• Net-Bearer Bond
• Bridge pose
• King Pigeon Pose
• One-Legged King Pigeon Pose II
• Upward Plank Pose
• Extended Triangle Pose
• Garland Pose
• Extended Side Angle Pose
• Gate Pose
• High Lunge, Crescent Variation
• High Lunge
• Low Lunge
• Mountain Pose
• Revolved Triangle Pose
• Revolved Side Angle Pose
• Warrior II Pose
• Warrior I Pose
• Upward Salute
• Revolved Head-to-Knee Pose
• Monkey Pose
• Lotus Pose
• Heron Pose
• Hero Pose
• Head-to-Knee Forward Bend
• Staff Pose (Dandasana)
• Yoga of Sound Breath
• Skull Shining Breath
• Single Nostril Breath
• Root Bond
• Lion Pose
• Deer Seal
• Conqueror Breath
• Channel-Cleaning Breath
• Breath Retention
• Reclining Hero Pose
• Reclining Hand-to-Big-Toe Pose
• Corpse Pose
• Feathered Peacock Pose
• Plow Pose
• Legs-Up-the-Wall Pose
• Marichi pose
• Bharadvajas Twist
• Easy Pose
• Extended Hand-to-Big-Toe Pose
• Fire Log Pose
• Half Lord of the Fishes Pose
• One-Legged King Pigeon Pose
• Reclining Bound Angle Pose
• Cow Face Pose
• Wide-Angle Seated Forward Bend
• Wide-Legged Forward Bend
• Standing Split
• Extended Puppy Pose
• Intense Side Stretch Pose
• Seated Forward Bend
• Standing Forward Bend
• Downward-Facing Dog
• Standing Half Forward Bend
• Child pose
• Bound Angle Pose
• Big Toe Pose
• Pose Dedicated to the Sage Marichi 1
• Noose Pose
• Happy Baby Pose
• Dolphin Pose
• Chair Pose
• Cat pose
• Boat Pose
• Upward Facing Dog Pose
• Upward Facing Two-Foot Staff Pose
• Upward Bow (Wheel) Pose
• Sphinx Pose
• Locust Pose
• Half Frog Pose
• Fish Pose
• Cow Pose
• Cobra Pose
• Camel Pose
• Bow Pose
• Warrior III Pose
• Supported Shoulderstand
• Supported Headstand
• Side-Reclining Leg Lift
• Lord of the Dance Pose
• Handstand
• Eagle Pose
• Side Plank Pose
• Side Crane (Crow) Pose

Benefits

• Strengthens quadriceps, glutes, and core
• Stretches the upper back and shoulders
• Improves balance and body awareness
• Builds mental focus and endurance