Chair Horse Pose
Skandasana variation
Inner Thigh StretchGroin StretchHip Opening
Benefits
- Stretches inner thighs (adductors)
- Opens groin area
- Improves hip flexibility
- Releases lower body tension
- Enhances hip mobility
How to do Chair Horse Pose
- Sit toward front of chair
- Separate knees and feet wide apart
- Toes turned slightly out
- Sit tall with engaged core
- Place palms or forearms on inner thighs
- Gently press knees apart with elbows
- Keep spine long and upright
- Feel stretch in inner thighs
- OPTIONAL: Add mild side twist
- Turn torso gently toward one knee
- Hold with steady breathing
- Return to center, twist to other side
Breathing
- Breathe deeply and steadily
- Exhale to gently deepen stretch
- Use breath to release tension
Hold: 30-45 seconds. Repetitions: 2-3 times, alternating sides if twisting.
Safety notes
Sit wide, place palms on thighs, gently push knees apart. Use mild torso twist to deepen side stretch
Modifications
Make it easier
- Reduce width of leg position
- Skip the twist variation
- Use lighter pressure on knees
- Hold for shorter time (15-20 seconds)
Make it more challenging
- Wider leg position
- Hold for 60 seconds
- Add deeper controlled twist
- Increase gentle pressure
Common mistakes to avoid
- Forcing knees apart
- Rounding spine
- Twisting too forcefully
- Holding breath
- Knees pushed beyond comfort