How to do Chair Pose Twist Right

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: lower back, glutes, quadriceps

Instructions

From a standing position, pull your belly button to your spine for core activation. Press your feet down into the floor and tuck your coccyx (tailbone) slightly to your chest to feel length in your lower back. Reach your arms out wide and trace a big circle until reaching straight upwards with hands slightly apart. Bend your knees and sit backwards, going as low as you can. Check your core stays active and your spine is straight. Bring your hands together at your chest and rotate to the right putting your left elbow on the outside of the right knee. Hold the position for a few breaths. Come out by pushing into the feet and standing upwards, and then lower your arms to your side.

The most common mistake in this pose is to bend the knees far forward of the ankles with the hips coming towards the heels. Instead take the hips far backwards as though sitting on a chair behind you. The knees should stay above the ankles so you can still see your toes. Also ensure your hips stay low and your chest stays high as you twist ensuring chest is higher than hips.

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