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So the next pose if Chair. You are going to bend your knees and sit your hips back over
your heels. Try to feel like you are lifting your lower abdominals away from your upper,
inner thighs. As you sit back and down, you can keep your hands on your quadriceps or
you can draw your arms around, extend them up, keeping the shoulders down the back. Try
to maintain the even, steady standing on your feet and work your quadriceps muscles to connect
to your thigh bones. So this pose is really good to help strengthen the quadriceps muscles.
You want to keep your tailbone tucked into your abdominals. Lifting. Inhale and then
exhale; press the feet down and release the arms.