Take the Chair Pose Challenge
Practice holding the yoga chair pose to build leg strength and balance. Time yourself, try variations, and track improvement safely.
About this activity
Practice holding the yoga chair pose to build leg strength and balance. Time yourself, try variations, and track improvement safely.
What you need
Step by step
- 1
Step 1
Clear a safe space about the size of a yoga mat so you have room to move.
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Step 2
Put on comfortable clothes you can move in easily.
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Step 3
Place your mat or a soft towel on the floor.
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Step 4
Warm up by marching in place for 30 seconds to wake up your legs.
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Step 5
Set and start the timer to your chosen starting hold time (for example 10 seconds).
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Step 6
Move into Chair Pose by raising your arms and bending your knees as if sitting in a chair and hold until the timer beeps.
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Step 7
Stand up tall to rest after your hold.
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Step 8
Choose a safe variation to try next (for example lift your heels slightly or bring hands overhead).
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Step 9
Set the timer a little longer than your first time.
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Step 10
Move into the chosen variation and hold until the timer beeps.
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Step 11
Take a sip of water to stay hydrated.
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Step 12
Write your best hold time and the date on your paper so you can track improvement.
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Step 13
Share your finished creation on DIY.org
Fun facts
How do I do the Chair Pose Challenge with my child?
Start with feet hip-width apart, inhale arms up, then exhale and bend knees as if sitting into an invisible chair. Keep chest lifted, weight in the heels, and knees behind toes. Hold a comfortable time (start 10–20 seconds), breathe steadily, then stand up slowly. Time each attempt, rest between tries, and encourage small increases. Use a wall or chair for support if needed and supervise to keep alignment safe.
What materials do I need for the Chair Pose Challenge?
You only need simple items: a non-slip yoga mat or soft surface, a timer or stopwatch (phone works), comfy clothes and water. Optional: a chair or wall for support, a small towel, and a chart or notebook to track times and progress. For younger kids, stickers or a reward chart can make tracking fun and motivating.
What ages is the Chair Pose Challenge suitable for?
This activity suits many ages: preschoolers (with close supervision) can try short holds, while school-age kids (5–12) and teens can work on longer timed holds and variations. Adjust time and depth to ability—start short for younger children and increase gradually. Always supervise children, adapt for those with mobility issues, and consult a health professional if there are concerns about knees or balance.
What safety tips and variations should I use for the Chair Pose Challenge?
Safety: warm up first, avoid if a child has knee, hip, or back pain, use a wall or chair for support, and stop if pain occurs. Keep knees behind toes and weight in heels. Variations: hold arms straight, clasp hands, lift heels for calf work, try one-legged chair (advanced), or add short pulses. Record times and make gentle progressions to build strength and balance safely.
Watch & Learn
Need help?
What can we use if we don't have a yoga mat, soft towel, or a timer?
Use a thick carpet or folded blanket instead of the mat or soft towel and use a phone stopwatch, kitchen timer, or count seconds aloud in place of a timer.
What should we do if we can't hold the Chair Pose or our knees hurt during the 'Move into Chair Pose' step?
If you can't hold the 'Move into Chair Pose' or your knees hurt, warm up longer by marching in place, bend less so you're sitting in a shallower chair, keep weight in your heels, and practice with your back against a wall and the mat/towel under your feet until you can hold until the timer beeps.
How can I adapt the challenge for younger children or older kids?
For younger children shorten the chosen starting hold time and let them use a real chair or hold a parent's hands for support, while older kids can lengthen the timer, try the suggested variations like lifting heels or bringing hands overhead, and track progress by writing times on paper.
How can we make the Chair Pose Challenge more fun or challenging after doing the basic steps?
Turn progress tracking into a game by writing your best hold time and the date on your paper, set progressive goals or a family scoreboard, add music during the warm up, try tougher variations such as lifting heels or hands overhead, and share a short video of your best hold on DIY.org.