Photo: Charley Smith: @charley_smith_photography
Benefits
-Strengthens the feet, ankles, legs, knees, hips, glutes, abs, lower and upper back, shoulders and arms
-Stretches the chest and shoulders
-Releases compression at the lower back
-Alleviates lower back pain
Instructions
-Stand with your feet hip width apart, toes pointing straight ahead.
-Inhale, sweep your arms out and up overhead – bring your hands shoulder-width apart, palms face each other.
-Exhale, bend your knees, pull your hips back and sit back in chair.
-Shift your weight into your heels so that you can see your toes. You should almost feel as though you’re falling backwards.
-Check that both knees point straight ahead and do not fall in towards each other.
-Lift your chest and look straight ahead. Reach through your fingertips and draw your abs in tight.
-If you feel compression at the base of your spine, tilt your pelvis up to lengthen your lower back. Seal your lips and stay here for 5-10 breaths, in and out through your nose.
-To come out of the pose, take a deep breath in, reach through your fingertips. Exhale, stand up and bring your hands back down by your sides.
Variation: Chair Pose Twist
Photo: Charley Smith: @charley_smith_photography
-This version of Chair pose increases rotational spinal flexibility and opens up the chest
Variation: One-Legged Chair
Photo: Charley Smith: @charley_smith_photography
-This version of Chair pose challenges your balance and opens up the hips
Variation: Dynamic Chair Pose
Photo: Charley Smith: @charley_smith_photography
-Alternating between Chair pose and Standing Forward Bend can be a great warm-up for the ankles, knees, hips and shoulders
Contraindications
-Knee injury
Find more yoga poses and routines designed specifically for surfers here
