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The armchair position is the home base, the place to stop off on the way to crouching or kneeling, or when coming back up. With your feet just slightly past hip width, squat down, keeping your knees from jutting beyond your toes. Resting your forearms on your legs relieves the lower back from the supporting role.  

The armchair position is the home base, the place to stop off on the way to crouching or kneeling, or when coming back up. With your feet just slightly past hip width, squat down, keeping your knees from jutting beyond your toes. Resting your forearms on your legs relieves the lower back from the supporting role. Credit…

Tony Cenicola/The New York Times

The armchair position is the home base, the place to stop off on the way to crouching or kneeling, or when coming back up. With your feet just slightly past hip width, squat down, keeping your knees from jutting beyond your toes. Resting your forearms on your legs relieves the lower back from the supporting role.  

“Stopping off at the armchair is kind of a home base for everything else,” Mr. Hughes said. “The ground — not your back — is holding up your body, as long as there is one arm on one leg.”

How it works: Spread your feet to just slightly past hip width. Then start by squatting down, keeping your knees from jutting forward beyond your toes. Rest your forearms on your legs, which relieves the lower back from the supporting role. If you do it right, you should feel in balance, Mr. Hughes said.