Chair Pose

Stand with your feet close together.

Take a deep breath in. Exhale and drop your chin towards your chest and gaze down towards your feet.

Lift and spread your toes and the balls of your feet, then release your toes down to the floor. Rock your toes back and forth and from side to side.

Make some room between your heels while keeping the front part of your foot where it is.

Take a deep breath, and on an exhale, bend your knees, stick out your hips, and sway your lower back as if you're going to sit in an imaginary chair.

Place your hands over your waistline.

Lengthen your lower back by drawing your tailbone down toward the floor as you lift your chest and draw your belly in.

Inhale and extend your arms overhead up towards the ceiling with your palms facing each other. Keep your arms away from your shoulders. Be mindful of your lower rib cage drawing in, toes spread, and sit bones hanging over your heels.

Sink your knees a little deeper while keeping your arms raised up towards the sky.

Stay in this pose for 5 to 10 breaths.

Exhale and step your legs back along with your hips to shift weight back on heels.

Finally, inhale as you straighten your legs while pressing your feet on the floor and release your arms down to return to the starting position.