PA-0029
At a glance
The primary series version of Chair Pose, reached from Sun Salutation B rather than practiced as a standalone pose, and held with the gaze lifted to the thumbs rather than looking forward.
“Sit low and lift the gaze together, on the same inhale.”
Essence
Arriving here already mid-flow from Sun Salutation B changes the pose's character slightly: there's less time to set up the alignment deliberately, which makes the shoulders staying down, away from the ears, an easy detail to lose in the transition. Catching that detail as the pose is entered, rather than correcting it afterward, keeps the shape honest.
Intention
To hold a deep standing squat with the arms overhead and gaze lifted, arriving from a flowing transition rather than a static setup.
What this pose develops
Physical
- •Quadriceps and glute strength
- •Shoulder endurance with the arms held overhead
- •Upper back and neck control with the gaze lifted
Mental
- •Maintaining alignment while arriving from movement rather than stillness
- •Sustained focus during a demanding hold within a longer flowing sequence
Teaching concepts
- •Cueing the shoulders down as the arms lift overhead, right at the transition
- •Watching for the low back over-arching as the gaze lifts
How to practise
- 1Arriving from the Sun Salutation B sequence, bend the knees and sit the hips low.
- 2Reach the arms overhead, palms facing each other or touching.
- 3Draw the shoulder blades down the back as the arms lift, resisting the shrug toward the ears.
- 4Lift the gaze to the thumbs, keeping the low back long rather than over-arching to look up.
- 5Hold for five breaths.
- 6Exit on an exhale into the next pose in the flow.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Knees track over the middle toes, weight rooted through the heels.
- •Shoulders draw down and back even as the arms reach fully overhead.
- •Gaze lifts to the thumbs without the low back compensating by over-arching.
- •Chest lifts to counterbalance the hips sitting back.
Breath
Ujjayi breath, steady through the full five-count hold, especially as the shoulders and thighs begin to fatigue.
Teacher’s eye
Check the low back as the gaze lifts. It's common for students to over-arch there to accommodate looking up at the thumbs, rather than keeping length through the low back and allowing the neck alone to carry the upward gaze.
Student practice
Reflect after practising:
- •If your neck strains to look at your thumbs, let the gaze soften to somewhere just below them instead.
- •The shoulders drawing down the back, even overhead, is worth as much attention as how low your hips sink.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the arm position and shoulder engagement separately, arms overhead without the squat, to build that specific awareness before combining it with the full pose.
Modifications
- •A shallower knee bend for beginners.
- •Gaze held level instead of lifted to the thumbs, for anyone with neck sensitivity.
Completion check
- ✓Exit on the exhale into the next pose in the flow, typically transitioning through a forward fold.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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