Enter
- Sit forward on a sturdy chair, with both feet supported.
- Separate your legs; position your knees above your ankles.
- Point your knees and toes in the same direction.
- Inhale and extend your arms out at shoulder height.
Steps
Support
Pelvis supported by the seat and both soles grounded; hands unloaded.
Hold
- Keep your pelvis centered on the seat.
- Straighten your elbows and spread your fingers.
- Allow your shoulder blades to move as your arms rise.
Exit
- Exhale and lower your arms.
- Bring your legs closer and return to Chair Mountain Pose.
- Breathing
- Inhale as your arms rise; then breathe continuously without breath holds.
- Gaze
- Look forward.
Adapt
Adaptations
- Foot supportPlace blocks beneath your feet if they cannot reach the floor.
- BackrestSupport your back; add a rolled blanket if needed.
- Narrower stanceBring your feet closer to hip width.
Variations
- Arms in a Y: inhale upward; exhale downward.
- Wheelchair: remain seated with your arms in a V.
- Standing: separate your legs and extend arms into a T.
Signals of effort
- Arms held at shoulder height.
- Hips open with knees bent.