Start this pose by standing tall with your feet together, big toes touching and arms relaxed by your sides. Notice if your weight is slightly towards the toes or heels. If needed adjust yourself to feel grounded in the center, keeping a slight bend in the knees. You can stay in this position a little longer, if it feels nice, before starting the chair pose.
Now if you are ready, check that your legs are close together with the big toes touching.
Sink your hips down and back, reaching your fingertips towards the ground.
From here raise your arms up, straightening your arms and extending your fingers up towards the ceiling. If you have space in your shoulders you can bring the palms of your hands together above your head. Gaze up towards your thumbs.
Bring your weight back into your heels and see if you can bend your knees a little deeper, dropping the hips a little further down and back - as if you’re about to sit on a chair.
Keep lengthening and lifting the front of your body upwards and drawing the abdomen in and up – avoiding the overarching of your back. Reach your fingertips a little higher while dropping the weight of your shoulders down away from your ears.
Keep the abdomen and hip muscles active.
Come out of the pose by pressing through the feet and come back into the standing pose that you started in.