Chair Pose (Utkatasana) Tutorial

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STEP BY STEP EXPLANATION

The Chair Pose or Utkatasana works on building strength in the legs, especially the quadriceps and inner thighs. The chair pose can be done by:

1. Start this pose by standing tall with your feet together, big toes touching and arms relaxed by your sides. Notice if your weight is slightly towards the toes or heels. If needed adjust yourself to feel grounded in the center, keeping a slight bend in the knees. You can stay in this position a little longer, if it feels nice, before starting the chair pose.

2. Now if you are ready, check that your legs are close together with the big toes touching.

3. Sink your hips down and back, reaching your fingertips towards the ground.

4. From here raise your arms up, straightening your arms and extending your fingers up towards the ceiling. If you have space in your shoulders you can bring the palms of your hands together above your head. Gaze up towards your thumbs.

5. Bring your weight back into your heels and see if you can bend your knees a little deeper, dropping the hips a little further down and back - as if you’re about to sit on a chair.

6. Keep lengthening and lifting the front of your body upwards and drawing the abdomen in and up – avoiding the overarching of your back. Reach your fingertips a little higher while dropping the weight of your shoulders down away from your ears.

7. Keep the abdomen and hip muscles active.

8. Come out of the pose by pressing through the feet and come back into the standing pose that you started in.

CAUTIONS
Read the following cautions to stay safe:

• Because this can be a physically demanding pose, it is best to avoid when feeling weak or sick, or when you are experiencing headaches, low blood pressure or insomnia.

• Watch out for sensitive knees and avoid sinking the hips down too low if you feel pain in your knees.

• If you are uncertain, please contact your physician on whether this practice is good for you.

MAKING THE POSE EASIER
• If you are new to this pose or find this a hard pose it is a good idea to bring the feet hip-distance apart.

• If uncertain about this pose you could start out placing a chair behind you while performing the pose, or instead of raising the arms over the head, start out with your hands on the hips for support.