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.
Step-by-step guide to take the Chair Pose Challenge
Step 1
Clear a safe space about the size of a yoga mat so you have room to move.
Step 2
Put on comfortable clothes you can move in easily.
Step 3
Place your mat or a soft towel on the floor.
Step 4
Warm up by marching in place for 30 seconds to wake up your legs.
Step 5
Set and start the timer to your chosen starting hold time (for example 10 seconds).
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.
Step 7
Stand up tall to rest after your hold.
Step 8
Choose a safe variation to try next (for example lift your heels slightly or bring hands overhead).
Step 9
Set the timer a little longer than your first time.
Step 10
Move into the chosen variation and hold until the timer beeps.
Step 11
Take a sip of water to stay hydrated.
Step 12
Write your best hold time and the date on your paper so you can track improvement.
Step 13
Share your finished creation on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
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.
Watch videos on how to take the Chair Pose Challenge
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Facts about yoga for kids
⏱️ Even short holds of 20–30 seconds in Chair Pose can build strength and improve balance for kids.
💪 Chair Pose works major leg muscles like the quadriceps and glutes and also challenges your core.
🔁 Simple variations like lifting the heels, extending arms, or shifting weight challenge balance in new ways.
📈 Tracking your hold times week-to-week makes it easy to see progress—many learners add 10–20 seconds in a few sessions.
🧘♀️ Utkatasana is the Sanskrit name for Chair Pose and is often translated as the "fierce" or "powerful" pose.
How do I do the Chair Pose Challenge with my child?
What materials do I need for the Chair Pose Challenge?
What ages is the Chair Pose Challenge suitable for?
What safety tips and variations should I use for the Chair Pose Challenge?
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