You can perform exercises such as chair squats in your hotel room if you're traveling on the road and your hotel doesn't offer a gym. Exercising in your room is also a viable option if you are pressed for time or just prefer to exercise alone.

There are more ways to use a chair than just to sit in it. You can exercise your legs and buns by squatting in a chair, or try leaning against a wall and imitating the same position of a squat. See how long you can hold an imaginary “sitting in a chair” position while you lean against the wall. It’s harder than you may think.

Stand in front of a chair with your feet hip-width apart.

Stand in front of a chair with your feet hip-width apart.

Keep your knees over your feet.

Slowly lower your buns toward the chair without actually sitting down.

Slowly lower your buns toward the chair without actually sitting down.

Be sure to tighten your abdominals to help support your back.

Keep your knees over your ankles and place your weight in your heels throughout the full range of motion.

Placing your arms out in front of you may help your balance.

Straighten your body upright and repeat.

Beginners can try 1 set of 8 to 10 reps. More conditioned exercisers can try 3 sets of 10 to 12 reps.

About This Article

This article is from the book:

About the book authors:

Larry Payne, PhD, is the founding president of the International Association of Yoga Therapists. Named one of America's most respected yoga teachers by the Los Angeles Times, he also developed yoga programs at UCLA School of Medicine and Loyola Marymount University. Georg Feuerstein, PhD, authored over 30 books on yoga, tantra, and Hinduism. He died in 2012.

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