Lower back and shoulders

Chair Pose: Arms at 90°

Positions your arms at a moderate height, creating an intermediate level of upper body engagement that bridges the gap between arms-down and full overhead.

Ways to adjust it

• Arms down
• Shallow

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Chair Pose: Classic

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Chair Pose: Arms Down
• Chair Pose: Block Between Thighs
• Chair Pose: Classic
• Chair Pose: Dynamic Sit-to-Stand
• Chair Pose: Hands Pressing Raised Block
• Chair Pose: Shallow

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.