Try a New Yoga Pose!

Chair Pose
Utkatasana

Pose Level: 1 (Beginner)

Benefits:

  • Strengthens muscles in your thighs and feet
  • Increases ankle mobility
  • Tones core muscles
  • Stretches upper back

Contraindications/Cautions:

  • Injury to hips, knees, back, or shoulders

Step 1:

Stand with your feet together, hands on your hips. To create the stable platform needed for this deep squat, find the center of balance in each foot or the “tripod effect” – a sense of equal pressure between the bases of the big and little toes and your heel. Keep your weight evenly distributed between each leg.

Step 2:

Exhale as you bend your knees, sending your buttocks behind you as you sit on an imaginary chair. When you can no longer maintain the tripod effect in your feet, stop bending your knees. Engage your legs and hips by gently pressing the legs toward each other and hugging the hips toward your midline.

Step 3:

Raise your arms overhead, with your palms facing each other. If your low back starts to overarch (you’ll feel a sensation of pinching or compression), draw your low ribs toward your hip points until you feel your pelvis level out. Finally, create a sense of space equally across the front and back body by spreading your upper back, externally rotating the shoulders, and widening across the chest. Stay for 5 to 10 breaths.

Step 4:

To exit the posture, push firmly through your feet to extend your legs, and then release your arms down by your sides.

References:

https://www.yogajournal.com/poses/master-chair-pose-4-steps

http://www.yogabasics.com/asana/chair/