Half Chair Pose

Instructions

1. 1Stand in Tadasana with feet together or hip-width apart and arms resting at the sides.
2. 2Inhale and raise both arms overhead, keeping the shoulders drawn down away from the ears.
3. 3Exhale and bend the knees, lowering the hips as if sitting into a chair, stopping at roughly a 45-degree angle.
4. 4Shift the weight back into the heels so the toes remain light and visible when you look down.
5. 5Engage the inner thighs toward each other and lengthen the tailbone toward the floor to protect the lower back.
6. 6Hold for 5–8 breaths, breathing steadily and keeping the chest lifted rather than collapsing forward.
7. 7Inhale to straighten the legs fully and return to Tadasana.

Contraindications & precautions

• ⚠Knee osteoarthritis or meniscus injury — sustained knee flexion under load increases compressive forces on the joint.
• ⚠Low back pain or lumbar disc herniation — the hip hinge combined with arm elevation can increase lumbar compression.
• ⚠Low blood pressure or cardiovascular instability — the combination of isometric leg work and arm elevation may cause dizziness.