The Chair Pose

     1.  Stand erect with the feet slightly apart, arms relaxed at the sides.

2.  With the eyes open, concentrate on a point in the room straight ahead, with the gaze fixed to aid balance.

3.  Inhaling, raise the arms to shoulder height and raise up onto the toes at the same time.

4.  While exhaling, squat down until the buttocks rest on the heels, keeping the back as straight as possible.

5.  Hold for a few seconds with the breath out.

6.  Inhaling, straighten back up to the upright position, remaining on the toes. You may bend the trunk slightly forward if necessary for balance.

7.  Exhaling, lower the arms back down to the sides and lower the heels to the floor at the same time.

 

Variation 1: Once in the squatting position, the hands may be placed palms down on the knees and held there while breathing naturally.  In addition, the eyes may be closed.  To come out, open the eyes and extend the eyes forward before straightening up.

Variation 2: The entire posture may be done with the eyes closed.  Disregard the breathing pattern.

Variation 3: Keep the feet flat on the floor and squat down until the thighs are parallel to them, keeping the back as straight as possible.  The arms and breathing are as before.

Benefits: The leg and back muscles, the knee, ankles, and hip joints, and the arches are strengthened and limbered.  The chair pose improves coordination, develops concentration and poise and strengthens the will.  The skier and other sports enthusiasts will find this posture especially beneficial and should raise up on the toes as high as possible to obtain fuller results.