How to do Chair Pose
StandingHoldBeginner
Chair Pose is a standing stretch for your glutes, hamstrings and lower back.
Step by step
- 1Stand tall with your feet together.
- 2Breathe in and reach your arms up then breathe out, bend your knees, and sit your hips back like you're lowering into a chair.
What you should feel
Let your weight rest in your heels.
Form tips
- Weight in your heels, knees behind your toes. Long line from hips to fingertips. Feel the quads and glutes working.
- Keep your shoulders soft as your arms reach.
- Feel the warmth building in your thighs.
Make it easier
If your knees or shoulders need it, stay higher and keep your hands on your hips.
Coming out of it
On your next exhale… straighten your legs… and lower your arms.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Chair Pose with a coach
In BendEase, a voice coach talks you into Chair Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your glutes and hamstrings.
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