Pose of the day: chair

This pose is a part of the Sun Salutation, so I knew it already, but recently I started doing it too fast and not really well, so I decided to get it straight. There's more than bending the knees here.

Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible.

And then:

Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

Done properly, the pose:

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet

Credit: YogaJournal