Awkward Chair Pose !How to make? with its benefits & instruction in detail.

awkwaed chair pose
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Awkward chair Pose

Awkward chair Pose is a standing represent that reinforces your lower body and gives a stretch to your upper back. It is a piece of Sun Salutations B (Surya Namaskar B) and is regularly a transitional posture or beginning position for different stances.

Targets: Quadriceps, gluteus, calves, lower legs, shoulders, upper back


Awkward chair pose is a standing squat that draws in the muscles in your backside, hips, and thighs. It likewise draws in your center to balance out you in the posture and chips away at building up your parity. It’s viewed as a utilitarian exercise as you require quality and parity in performing regular errands, notwithstanding to get in and out of a genuine seat. It is likewise a warming posture, which can be useful in winter.

Well ordered Instructions

1-You can play out this posture anyplace. Start standing upstanding in Mountain Pose (Tadasana), the main posture in Sun Salutations B, with your feet together and arms at your sides. awkwaed chair pose

2-Curve your knees until the point when the thighs are relatively parallel to the floor. The feet ought to be parallel. In the event that your feet are contacting, keep your knees together. On the off chance that your feet are somewhat isolated, that is OK however ensure your knees are isolated a similar sum.

3-Brush your fingertips against the floor to ensure that you are getting extremely low.

4-Keep your knees twisted and your butt low as you lift your arms up.

5-Hold for 5 to 10 breaths.

6-To discharge, breathe in and rectify your legs, lifting your body up through your arms.

7-Breathe out and come back to Mountain Pose or proceed to the following posture in the arrangement (for Sun Salutations B, this is Standing Forward Bend.

Awkward chair Pose is normally instructed in one of two different ways:

  • In a primary way, the need is to keep the thighs parallel to the floor. For this situation, the middle and expanded arms can be at around a 45-degree edge from the floor. 
  • If you need to accentuate an erect spine rather, convey the middle up to an opposite position and expand the arms straight toward the roof. Your upper spine is in a slight backbend. This may make you raise your butt somewhat.

Normal Mistakes

Remember these things you practice this posture.

Foot Position 

Keeping your feet parallel and adjusted is a key piece of this posture, yet it tends to test on the off chance that you normally have more pronation or supination. Focus on keeping your toes pointed forward and an equivalent weight appropriation on all parts of your feet.

Knee Position 

Your knees ought to be lined up with your center toe as opposed to calculated to some side. Additionally, don’t enable your knees to stretch out past your toes.

Butt Position 

Keep a straight line between your spine and your bum instead of exorbitantly curving or adjusting your back. To check this propensity, you have to connect with your stomach muscles, drawing your navel internal.

Raised Shoulders 

You don’t need your shoulders tight and raised up towards your ears. Loosen up your shoulders previously starting the posture, giving them a shrug so they are released.

Alterations and Variations

Similarly, as with most yoga presents, you can work up to the full form by utilizing a change at first. At that point, once you have aced it, you can acquaint routes with getting to a greater extent a test.

Need a Modification?

Amateurs can deal with conveying the thighs ever nearer to parallel to the floor. In the event that you discover you have issues with quality, do this posture with your back confronting a divider sufficiently far away that your tailbone can interact with the divider to get a little help. Or on the other hand, you can put your hands on your knees.

On the off chance that you experience issues with parity, begin with your feet more extensive separated. You could likewise do the posture where you are confronting a divider or an item on which you can center.

On the off chance that you experience difficulty keeping your arms up, broaden them at shoulder-stature. In the event that you can’t raise your arms because of shoulder torment, rather put your hands in supplication position before your chest and press your palms together.


Awkward chair pose isn’t prescribed in the event that you have low pulse or damage to your hips, knees, or back. Customarily, it is maintained a strategic distance from in the event that you have a sleeping disorder. On the off chance that you have balance issues, do this posture close to a divider or seat you can contact to settle yourself, if necessary.