Lower back and shoulders

Chair Pose: Hands Pressing Raised Block

Pressing a block adds shoulder and thoracic engagement, increasing the overall stability challenge while building integrated upper and lower body strength.

Ways to adjust it

• Shallow
• Arms down

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 at 90°
• Chair Pose: Arms Down
• Chair Pose: Block Between Thighs
• Chair Pose: Classic
• Chair Pose: Dynamic Sit-to-Stand
• 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.