Yoga Tutorial | How To Do Chair Pose

Today we’re examining Utkatasana, also known as Chair Pose. To understand chair pose, you must first understand your spinal curves so make sure you watch that video first! Keep reading for key alignment tips!

STEP 1. Come to the front of your mat with your feet parallel and hip distance apart.

STEP 2. Engage your glutes and pull your navel to your spine.

STEP 3. Bend your knees and sit like you’re at a kid’s birthday party with really low chairs.

STEP 4. Look down and make sure you can see your toes. If you can’t see them, transfer more weight to your heels. This often becomes difficult if you lack ankle mobility or the lower half of your body wants to incorrectly move toward Cow Pose. Remember that you want to resemble Cat Pose.

STEP 5. Make sure your knees are not collapsing toward one another but are tracking the middle of your feet.

STEP 6. Try lifting all your toes up to better understand the stability of your feet.

STEP 7. t is not necessary to have the hands up for Chair Pose as that is not the focus here. If you have tight shoulders and neck issues, try keeping the hands down by your side or bringing them to the heart in a prayer position.

STEP 8. Counter-pose with a forward fold.
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