Yoga · Upper legs

Chair pose

Target Quadriceps  ·  Equipment Body weight  ·  Level Intermediate  ·  Reps 4

Chair pose is an intermediate-level yoga movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Sink3s · flow Sit the hips back and down, reach the arms overhead
2. Rise2s · settle Press through the feet to stand, arms float down

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode posture "Chair pose"
  rig humanoid
  pose start = standing

  step "Sink" 3s flow:
    hips: flex 55
    knees: flex 70
    ankles: dorsiflex 15
    shoulders: flex 170
    pelvis: hinge 15
    spine: extend 5
    ground-lock: feet
    cue "Sit the hips back and down, reach the arms overhead"

  step "Rise" 2s settle:
    hips: flex 0
    knees: flex 0
    ankles: plantarflex 0
    shoulders: flex 0
    pelvis: hinge 0
    spine: extend 0
    ground-lock: feet
    cue "Press through the feet to stand, arms float down"

  repeat 4

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