Seated Chair Backbend

Difficulty

Beginner

Position

Seated

Type

Static stretching, Yoga

Sides

Single position

Hold time

30 s per set in our routines

How to do the Seated Chair Backbend

1. Sit tall near the front of a sturdy chair with your feet flat on the floor.
2. Place your hands on your lower back or hold the sides of the backrest behind you.
3. Inhale as you lift your chest toward the ceiling and gently arch your upper back.
4. Breathe steadily for a few breaths, then slowly return to sitting tall.

Tips

• Lift through your chest and keep your neck long rather than dropping your head back.

Adjustments

• Make the arch smaller and keep your gaze forward if your lower back feels pinched.

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