Yoga Chair Pose

Video Transcript

"Chair pose: It's a way to start using the lower body, and just like in any movement that you're going to do, you're going to be activating that center of gravity, or your core strength. So that's first, and after you've worked from head, neck, to shoulders, you're ready to start incorporating some of that lower body on the other half of that center of gravity. So just like you're sitting in a chair, knee in line with the ankle, behind the toes at all times, just like in any lower body movement. So you've got to protect the integrity of the knee joint. You're going to use that a lot. Again, just practice simply by having your hands above your knees, resting right in front of your hips, and pressing back like you're going to sit in the chair, making sure you're aware: knee behind the toe and in line with the ankle. Again, think of active range of motion. You're going to find a point where you stop, and that's active range of motion, boom, right there. You don't want to force it any further than that. Let's just try chair pose, without arms, just let them relax by your side. Inhale. Exhale, up. And your feet are grounded and you've got to push your weight in the heel in order to keep that knee behind the toe. Upper body nice and straight. Proud chest. And up. Now, if we do this from lateral, side, and if you're feeling good and warmed, and you've got your balance, you can add in the arms. Chair pose. And each time you get warm with this, you're going to increase your range of motion and go down a little further. But always make sure you sit back. Reach for that chair first. Exhale up. Inhale on extension. And release. And by about the fourth time, you should feel a lot more range of motion towards that chair and just keep aiming for the chair. And release. You can do about 10 to 12, maybe 15 reps, and that should get the lower body incorporated into your warm-up, functionally. "