Powerful Squatting Pose/Chair Pose
Beginner: A great pose for beginners to strengthen their thighs and arms. Sink the tail from diver pose down as the arms raise to align with the ears. Watch that the knees do not overshoot the toes. Don't force the position, let gravity do the work and pull you in the perfect amount of comfort and resistance.
Advanced: To deepen in powerful squatting pose, focus on super straight arms and really lengthening through the hands and fingers, while sinking the tail. Are your knees turning out? Keep your inner thighs engaged to keep the knees in proper alignment.