Side Chair Variation

How to

1. Stand with your feet together and arms at your sides, grounding evenly through both feet.
2. Inhale deeply, then on an exhale, bend your knees and sit back as if lowering into a chair, keeping the knees behind the toes.
3. Bring your palms together in front of your chest in Anjali Mudra (prayer position) and engage your core.
4. Inhale to lengthen the spine, and on an exhale, twist your torso to the right, bringing your left elbow to the outside of your right thigh.
5. Ensure your hips remain square and facing forward, and continue to press your palms together to deepen the twist.
6. Maintain a steady breath, with each inhale lengthening the spine and each exhale deepening the twist.
7. Direct your gaze (drishti) over your right shoulder if comfortable, or down at the floor to maintain balance.
8. To exit, inhale to untwist and return to the center, then straighten your legs and return to standing. Repeat on the opposite side.

Benefits

• Strengthens the thighs, calves, and ankles, promoting lower body endurance.
• Engages and tones the core muscles, improving balance and stability.
• Enhances spinal flexibility and mobility through the twisting action.
• Stimulates the digestive system and aids in detoxification due to the compression and release of the abdominal area.
• Promotes mindful breathing and focus, contributing to stress reduction and mental clarity.

What next

• Watch practice videos
• Practice — Move
• Find a teacher