Lower back, hips, knees and ankles

Chair Pose: Dynamic Sit-to-Stand

The most accessible chair pose equivalent: the dynamic sit-to-stand movement builds functional strength without sustained holds, making it gentle on sensitive backs.

How to do it

1. 1

   Sit toward the front of a firm chair

   Feet flat and about hip width apart, heels under your knees or slightly behind them. A dining chair works better than an armchair.

2. 2

   Lean your chest forward over your knees

   Hinge at your hips so your nose travels out over your toes. This is what shifts your weight onto your feet, and it is the part most people skip.

3. 3

   Press through your feet and stand up

   Push the floor away rather than pulling yourself up. Your hands can rest on your thighs and help if you want them to.

4. 4

   Sit back down slowly

   Reach your hips back and lower under control instead of dropping the last few inches. The lowering is where most of the strength is built.

5. 5

   Repeat for 30 to 60 seconds

   There is no held position in this one. That is the point: it builds the same strength without asking your back to hold a loaded shape.

What to watch for

Dropping into the chair at the end. If the last part of sitting down is a fall rather than a lower, use a higher seat or a cushion until you can control it.

Ways to adjust it

• Hands on thighs for support
• Hands on thighs
• Reduce depth

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 at 90°
• Chair Pose: Arms Down
• Chair Pose: Block Between Thighs
• Chair Pose: Classic
• 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.