Lower back, hips, knees and ankles

Chair Pose: Shallow

A shallower version that reduces demand on your knees and back while still building functional leg strength: accessible for bodies still building capacity.

Ways to adjust it

• Sit-to-Stand
• Arms down
• Block between thighs
• Wall support
• Heel elevation

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: Hands Pressing Raised Block

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.