Yoga pose
Chair Pose is a strong standing bend that builds heat in the legs and asks the trunk to stay organised while the hips move back. It can be quite intense quickly, so a smaller bend is often the better starting point.
Typical hold: 3 to 6 breaths
Timing: Hold for 3 slow breaths · Hold for 5 breaths · Pulse in and out with 3 rounds of inhale rise, exhale bend
Chair Pose looks simple, but it asks for clear coordination. The ankles, knees and hips bend together while the chest stays broad and the spine keeps its length. You do not need to sink very low for the pose to work well. For many bodies, a moderate bend with steady breathing feels stronger and more balanced than a deep squat shape.
If your toes start gripping hard, shift a little more weight into the heels and lift the toes for a moment, then place them back down softly. That usually helps the legs work without turning the pose into a wobble at the front of the feet.
Bring the palms together at the chest instead of reaching the arms overhead if the shoulders or neck feel crowded.
Bend the knees less and keep the hips a little higher. A smaller range still gives you the shape without as much load in the knees.
Stand with your back a short distance from a wall and lightly touch the wall with the pelvis as you sit back to learn the hip action.
Stand upright with steady feet and practise raising and lowering the arms with the breath.
Use this if bending the knees is uncomfortable today or you want a much lighter version.
Stand with your back against a wall and slide down only a little, keeping the knees comfortable and the head upright.
Use this if balance is the main challenge and you want support while the legs work.
Sit on a chair and practise standing up and sitting down slowly, using the hands for help if needed.
Use this if getting into a freestanding bent-knee position feels too demanding.
A steadier version that gives more space for the pelvis and can make balance easier.
The hands stay at the chest rather than overhead, which reduces shoulder effort and often helps the ribs stay quieter.
A moderate bend with the hips sitting back more clearly, often used to emphasise leg strength and foot stability rather than depth.
Stop and come out of Chair Pose if the knee catches, there is sharp pain in the knee, or the squat feels so wobbly that staying upright is hard. Choose a smaller bend or get individual guidance before practising longer holds.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Not very low. The pose still works well with a modest knee bend. If you can keep your feet grounded, your breath smooth and your chest lifted, that is usually a better guide than depth.
Often the weight has shifted too far into the toes, or the hips have not moved back enough. Try sitting the hips back a little more and keeping the shins less angled forward. A smaller bend can also help.
No. You can keep the hands in prayer at the chest or even place them on the hips. The main work of the pose is in the legs, feet and trunk organisation, not in forcing an overhead reach.
Either can work. Feet together can feel more compact and demanding for balance, while hip-width feet often give more space and stability. Choose the version that lets you bend the knees comfortably and keep steady footing.
That usually means your weight has tipped forward. Shift slightly back into the heels without lifting the toes off the floor for long, and let the hips move back more clearly. The work often spreads into the thighs and hips after that.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
