Chair

This pose stretches one’s chest and shoulders; helps strengthen the spine, thighs, ankles and calves.
Stand up tall and straight as you can with your big toes touching. Take in a deep breathe and raise your arms toward the ceiling alongside your neck and head and your palms should be facing one another. Drop your shoulders down as you try to lengthen your neck. Exhale, while you are exhaling bend your knees as if your were sitting down on a chair similar to doing a squat if your feet were together.

Do not let your knees go past or extend past your toes. With each and every inhale try to lengthen your spine, and with each exhale try to sit further in the chair. Eventually your thighs should be nice and parallel with the floor try lowering your tailbone down to release any tension and stress out of your lower back.
Remember to keep your core muscles tight and engaged while keeping your thighs and knees pressed tightly together. Try holding this position for 30 seconds at a time, and then repeat.

Why its good for you: Simple, you do not need to go to a gym. Chair poses kills abdominal fat and strengths your thighs and legs as if you were doing a squat. This pose can also help alleviate the tension and stress buildup which can cause Headaches, Insomnia, and Low Blood Pressure.
If you want to strengthen your thighs, try squeezing a book or a block between them during the pose. When you are first performing this pose try to do it near a wall put your back towards the wall and step a few inches away to you can still utilize the wall if you seem yourself slipping of falling, the wall can be used for support.