Half chair pose primarily builds lower body strength and power. Specific benefits include:
- Increases strength in the hamstrings, quadriceps and gluteal muscles
- Works the muscles of the back
- Improves balance and stability
- Stimulates the heart and diaphragm
Half chair pose can be modified by taking chair pose instead. A block can also be squeezed between the thighs to strengthen the legs more. Alternatively, the heels can be lifted to allow the hips to move lower and deeper into the squat.