Take 5 to Innergize

Chair Pose

Chair Pose


Strengthens leg, buttock, abdominal, back and arm muscles, improves circulation in entire body, raises metabolism, builds heat in body (which fights off colds and illness and detoxifies the body), aligns posture and more.


  • Step 1: Remove your socks and shoes if possible.  Stand with your feet together, feet parallel to each other.  Stand away from your chair and desk. Contract your abdominal muscles, lift your chest up and relax your shoulders back and down.
  • Step 2: As you inhale, reach both arms up to the sky.  As you exhale, bend your knees and sit back, as if sitting in a chair.  Do NOT tuck your tailbone in and press your knees forward.  Instead, sit BACK, knees aligned directly over ankles.
  • Step 3: Stay here for 3-5 breaths. To make it more challenging, sink lower and deeper with each exhale.  To make it easier, place your hands on your hips or thighs instead of reaching up.
  • Step 4: To come out, inhale, press through your feet and straighten your legs. Exhale, lower your hands to your sides. Stand in Mountain Pose for 3-5 breaths, standing tall and breathing normally.  Repeat if desired.