About
Chair Pose is a powerful standing asana that strengthens the legs, core, and back. It also increases endurance and flexibility while improving balance and coordination.
Benefits (6)
- + Strengthens legs, core, and back
- + Increases endurance
- + Improves balance and coordination
- + Tones the abdominal organs
- + Stimulates the diaphragm and heart
- + Can help relieve sciatica
Avoid If (4)
- - Low blood pressure
- - Headache
- - Insomnia
- - Knee injury
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose), feet hip-width apart or together.
2. Inhale and raise your arms overhead, palms facing each other or in Anjali Mudra (prayer position).
3. Exhale and bend your knees as if sitting back into a chair, keeping your thighs as parallel to the floor as possible.
4. Engage your core and keep your spine long and straight.
5. Relax your shoulders, drawing them down your back.
6. Shift your weight back into your heels.
7. Keep your chest open and lifted.
8. Make sure you can see your toes in front of your knees.
9. Hold the pose for 30-60 seconds.
10. Inhale and straighten your legs, returning to standing.
11. Lower your arms and return to Tadasana.
निर्देश (Hindi)
1. Tadasana mein khade ho jaayein, pair barabar mein.
2. Apne haatho ko apne sir ke upar uthao, hatheliyaan andar ki taraf ya namaste mudra mein.
3. Exhale karte hue, apne ghutno ko aise modein jaise aap ek kursi par baith rahe ho.
4. Apne jaangho ko zameen ke parallel rakhne ki koshish karein.
5. Apne core ko engage karein aur apni reedh ki haddi ko seedha rakhein.
6. Apne kandho ko relaxed rakhein.
7. Apne vajan ko apne heels mein shift karein.
8. Apni chhati ko khuli rakhein.
9. 30-60 second tak is pose mein bane rahein.
10. Inhale karte hue, seedhe khade ho jaayein.
11. Apne haatho ko neeche laayein aur vapas Tadasana mein aa jaayein.