Chair Pose

Stand with your feet about hip-width apart.

Extend your arms straight out in front of you at shoulder height, parallel to the floor.

Slowly bend your knees and lower your body as if you were going to sit back into an invisible chair. Make sure to push your hips back and keep your weight on your heels.

Lower down until your thighs are as close to parallel with the floor as you can get, keeping your knees over your ankles and not letting them go past your toes.

Keep your back straight and your core engaged throughout the movement. Your chest should be lifted, and your shoulders should be relaxed, down, and back.

Hold the pose, maintaining the "seated" position, for a set duration, such as 30 seconds to a minute, or as long as you can maintain good form.

Stand back up to the starting position.

Repeat for the desired number of repetitions or sets.

Ensure to breathe normally while holding the pose, and do not hold your breath. The longer you can hold the invisible chair pose, the more endurance and strength you'll build in the targeted muscles. It's also important to keep in mind proper form to avoid knee or back strain.

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