The chair with weight disc

Proper position

• Place your back flat against a wall, feet hip-width apart. 
• Place the weight disc on your lap.

Movement and breathing

• Bend your legs and lower your torso as if you were sitting in a chair. 
• Your knees form a right angle, your thighs parallel to the floor, your feet flat, your shins perpendicular to the floor. 
• Keep your arms at your sides, your head straight, in line with your spine. 
• Hold the position for the allotted time, keeping your breathing fluid and regular.