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Imaginary Chair

Caution: If you have high blood pressure or heart problems, don’t raise your arms or hold the pose.

You can warm up for this pose by bending your knees and coming up a few times without raising your arms.

  1. Stand with your feet together and inhale as you bring your hands together in front of your chest in Prayer Pose.  
  2. Now exhale as you bend your knees, moving your buttocks down. Simultaneously raise your arms above your head, keeping your palms together. Lengthen through your waist and lift your chest as you look straight ahead. Contract your thighs, breathing slowly and evenly as you hold for 5 to 30 seconds. 
  3. Inhale and rise up, straighten your legs, and lower your hands back to prayer pose. 
  4. Repeat 1 to 2 more times if you like. 
  5. Finally, lower your arms to your sides and rest.

Easier Options

  • Instead of keeping your palms together as you raise your arms, separate your hands to shoulder width apart.
  • Hold the pose for just a second or two.


  1. Balance your weight evenly over the balls and heels of your feet as you press them firmly into the ground. 
  2. Reach your arms up and back, straightening your elbows if comfortable. Draw your shoulder blades down and slightly together. 
  3. Contracting your thigh muscles while holding the pose helps support your knees. Pressing your knees together while holding the pose may make the pose feel stronger and easier to hold.
  4. While holding the pose lengthen your torso, gently contracting your abdomen


  • Strengthens the legs, ankles, arms, and back
  • Counteracts slumping posture
  • Helps relieve shoulder tension 
  • Increases flexibility in the shoulders 
  • Helps strengthen the lungs and stomach
  • Builds stamina
  • Invigorating, helps shake off lethargy
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