Chair

Stand with your feet together or hip-width apart and your arms resting by your sides.

Bend your knees and sit your hips back and down as if lowering into an invisible chair, keeping your weight in your heels.

Make sure you can see your toes past your knees so the knees track over the ankles, protecting the knee joints.

Inhale and sweep your arms up alongside your ears, keeping the shoulders relaxed down away from the ears.

Draw your lower ribs in and lengthen your tailbone down to keep the lower back long rather than overarched.

Hold for 5 to 8 breaths, then straighten the legs and lower the arms to stand tall and come out.