Chair Pose

What is Chair Pose:

Chair Pose is also known as Powerful Pose and/or Lighting Bolt Pose depending on what style of yoga you’re practicing. 

Basics of Chair Pose


  • Legs
  • Shoulders
  • Core
  • Back 


  • intermediate

Sanskrit Name: 


Benefits of Chair Pose

  • Strengthens and tones legs
  • Strengthens and tones core
  • Strengthens and tones shoulders
  • Increases stamina
  • Increases focus 
  • Teaches patience
  • Teaches balance

How to do Chair Pose

 Step by Step instructions.

  1. Start in a standing pose with your feet slightly apart
  2. Lower your butt as you slowly bend your knees
  3. Keep your knees in line with your ankles ( you should always be able to see your toes)
  4. Squeeze your thighs in ( but never let them touch)
  5. Lift your arms above your head with your pinkies spiraling inward
  6. Press your shoulders down
  7. Press your heels into your mat
  8. Look forward

Common Mistakes

  • Letting your knees cross your toes
  • Not bending your knees enough
  • Not hugging your knees in
  • Having your shoulder too close to your ears
  • Arching your lower back
  • Gripping the mat with your toes
  • Sticking your butt out

Beginners’ Tips

  • Breath
  • Sink your weight into your heels
  • Lift your toes off the mat
  • Keep your chest up, dont let it drop towards your thighs
  • Lean against a wall


  • Dont practice if you have any Knee injuries
  • Suffer from insomnia and/or migrains
  • Dont practice if you have low blood pressure


  • Squeeze a block between your thighs
  • Figure 4 chair, one legged chair
  • practice with your heels lifted off your mat
  • Twisted chair
  • Side crow

Amanda Strube

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