Are your knees stiff when you get up from sitting? Do your ankles threaten to give way for no reason? Do your hips feel sore when you lie on your side? That was me a few years ago.

Concerned these issues could limit my ability to enjoy the beach, go on bush walks, travel and look after family - not a great outlook - I had a check up.

It turned out I needed to increase my exercise. I looked for something easy to do, that didn't need a complicated plan, a personal trainer, expensive equipment or visits to a gym or studio. As I love yoga, the decision was easy - I started practising more regularly - at home...

...and there was one pose that made a huge difference to my knees, hips and ankles. Chair Pose. Yes, yogi, Chair pose.

You may, like me, have a love-hate relationship with this pose, but it sure pays back if you on it - happy knees, hips and ankles! It's great for strengthening ankles, legs and hips as well as expanding the chest. And - little known fact - it's great for horse riders!

OK, so are you ready to make friends with Chair pose? Let's do it...

1. Stand mountain pose and inhale.
2. Exhale and bend the knees so they are over the heels and send the hips back as though you're about to sit on a chair.
3. Inhale and raise your arms above your head, palms facing, option to have palms together at heart centre.
4. Broaden through the chest, shoulders away from the ears.
5. Pull the navel in and up to support the back, engage the pelvic floor.
6. Look at a spot ahead to focus on and help your balance. Take 3-5 breaths
7. Inhale, straighten your legs and return to mountain pose.

This is a great pose to do everyday, perhaps before you start the day or when watching television. Let me know if you notice a difference!