Chair Pose

A strong standing posture that explores the relationship between grounding, bending the knees, lifting the spine and meeting effort with steady breath.

“Bend the knees. Root through the feet. Rise through the spine.”

Chair Pose asks the body to organise around a lowered centre of gravity. The feet stay grounded while the hips move back and the spine lengthens. It can feel active and direct, yet it also invites sensitivity. The shape becomes clearer when effort is balanced with breath.

The purpose is not to sit as low as possible. The purpose is to explore steadiness inside effort. Depth, arm position and duration can all change so that breathing remains available.

1. 1Stand in Mountain Pose with your feet together or hip-width apart.
2. 2Allow your weight to settle through the feet.
3. 3Bend the knees and let the hips move back as if towards a chair.
4. 4Keep the chest spacious without forcing the ribs forward.
5. 5Reach the arms forward, upward or keep the hands at the heart.
6. 6Let the spine lengthen from the base to the crown.
7. 7Notice the relationship between the knees, feet and breath.
8. 8Stay for a few steady breaths.
9. 9Press through the feet and return to standing when ready.

Instead of searching for the “correct” position, notice:

• •Can the feet stay grounded as the knees bend?
• •Where does your weight move when the hips shift back?
• •Can the spine lengthen without gripping the lower back?
• •Is the breath still easy enough to follow?

Let the breath show how much effort is present. If breathing becomes tight or hurried, explore a smaller bend in the knees, a different arm position or a shorter stay.

Observe how the student manages effort. Notice whether they lean into the toes, collapse through the chest, overarch the lower back or hold the breath. These patterns may reveal how they meet load in other standing postures.

Reflect after practising:

• •What changed when you adjusted the depth of the bend?
• •Did your breath feel different with the arms lifted or lowered?
• •Where did you sense the most effort?
• •Could you stay active without becoming rigid?

Rather than mistakes, you may notice:

• •Weight shifting into the toes
• •Knees collapsing inward
• •Ribs thrusting forward
• •Lower back gripping
• •Shoulders lifting towards the ears
• •Holding the breath

• •Feet hip-width apart
• •Hands at the heart
• •Arms reaching forward instead of overhead
• •Smaller bend in the knees
• •Back against a wall
• •Sit lightly towards a chair

• ✓The feet remain connected to the floor.
• ✓The breath remains available.
• ✓The knees bend without strain.
• ✓The spine feels supported rather than forced.
• ✓The pose can be exited with control.