Chair Posture

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Also known as ' Fierce ' or ' Powerful' posture, similar to sitting on a chair except that you need to balance without one. This exercise performed with knees apart and heels pressed to the floor is ideal for persons whose ankles are too tight to handle the full cocorinha movement in capoeira.

Move Background

This squat, also known as 'cocorinha squat' in capoeira, increases energy flow and helps to relax the torso and the pelvis region. It also gives a gentle stretch to the major body muscles. This squat also gives an incredible leg and cardio workout. Many capoeiristas base their exercise sessions on this posture.

Step by step guide

  • Stand and inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
  • Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible.
  • The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.
  • Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.
  • Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
  • Stay for 30 seconds to a minute.
  • To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms.
  • Exhale and release your arms to your sides into Tadasana.

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