240 • PART III: YogA foR EduCATIng foR SElf-REgulATIon And EngAgEmEnT
Chair Pose
Chair Pose strengthens feet, ankles, calves, core, and thighs (Flynn, 2013). It also strengthens
and stretches shoulders, arms, and upper back (Flynn, 2013). It is a signature component of
Sun B.
Pose Mountain Pose
Instruct Standing with your big toes touching and your heels directly behind
your second and third toes, press your feet into the mat. Be aware of
all four corners of your feet. Emphasize the inner rims of your feet as
you press down. Engage your legs, contracting the muscles while you
soften slightly at your knees. Draw your tailbone toward the floor as
you lift your naval up and in and toward your spine. Lift through your
chest, while you draw your lower ribs into your body. Soften at the
shoulders and reach the crown of your head toward the ceiling; your
chin is neutral.
Anchor Point Your feet and belly. The focal point is straight ahead.
Breath Work Breath is steady and natural.Photograph by Madison Weber; model Kayla Tiedemann.
Source: Curran, 2013; Flynn, 2013; Harper, 2013; Gillen & Gillen, 2007; Herrington, 2012; Neiman, 2015; Walsh, 2008.
PoSE 11.7 CHAIR PoSE
Pose Chair Pose
Instruct From Mountain Pose, press into your feet,
settle much of your weight into your heels. Lift
your arms toward the ceiling. Look forward
and up slightly. Bending at your knees, sink
your sit bones toward the back of the room
and down. Draw your naval in toward your
spine and your lower front ribs down. To come
out, press into your feet, engage your belly
and come to Mountain Pose.
Anchor Point Feet and belly. Focal point is forward and
slightly up.
Breath Work Breath should be steady and deep. Exhale to
sink into the pose, inhale to come out.Photograph by Madison Weber; model Kayla Tiedemann.
Source: Flynn, 2013; Gillen & Gillen, 2007; Walsh, 2008.