Single-Leg Chair Pose

Description

Stand up, shift your body weight onto one supporting leg, then place your opposite ankle on your supporting knee to form a 4 with your legs. Gradually bend your supporting knee and shift your pelvis back as if you were about to sit down. Keep your supporting foot engaged and stable, your knee tracking in the direction of your toes, and lean your torso slightly forward, keeping length in your spine. Leave your hands in front of your chest or raise your arms toward the ceiling. Keep your neck long, fix your gaze on a stable point, and keep your breathing calm, aiming for stability, hip opening, and control, then return to the starting position and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Stand Up

Muscle groups

Knee extensorsHip extensorsHip external rotatorsFoot arch stabilizers

Difficulty

Difficult

Movement

FlexionAbductionLateral Rotation

Contraction mode

Isometric