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Yoga pose · No equipment

Chair Pose

Chair Pose is a yoga pose for the quads and glutes. All you need is a mat.

Equipment: No equipment · More yoga poses

The animated figure highlights the muscles worked.

How to do it

  1. Feet together or hip-width, sit back as if into a chair
  2. Weight in the heels, knees stay behind the toes
  3. Arms up by the ears, chest lifted

How much to do

What BindTrue’s yoga plans use, by experience:

Beginner
2 × 20 s
Some experience
2 × 30 s
Experienced
3 × 45 s

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Used in these programs

  • Yoga Flow Flow & standing: 2 × 30 s · 3 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.