Vibe & Flex Yoga Challenge Day 23: Chair Pose

Jah Guide. Welcome to Day 22 of the Vibe & Flex Yoga Challenge. A challenge about your personal yoga growth. Personal yoga growth here is your mental, physical and spiritual journey to a better healthy and flexible you.

chair pose


  • Stretches the shoulders and chest
  • Strengthens the spine, thighs, ankles and calves
  • Reduces flat feet
  • Stimulates your heart, diaphragm and abdominal muscles.

How To Chair Pose:

  1. Starting in Mountain Pose, raise your  arms upward towards your ears. Keeping your arms perpendicular to each other, turn your plams facing inward.
  2. Bend your knees (going into a squat like position), keeping your thighs as parallel to the floor as possible.  Your torso may extend forward a little over your thighs so make sure to keep your knees directly over your feet.
  3. Keep your lower back long with your tailbone stretching down toward the floor.
  4. Firm your shoulder blades into your back. Look towards your fingertips.
  5. Exhale back into Mountain Pose.

*Hold this pose for 30 seconds to 1 minute. You can graduallywork your way up to 5 minutes*


  • Increase your flexibility by playing your palms together.
  • Squeeze a yoga block, small fitness ball or even a rolled towel between your knees to increase your thigh strength.
  • Deepen the pose by placing your palms in your thigh creases and push your thighs down towards your heels while lifting your pelvis upwards.

Vibe Of The Day (#VOTD):

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