CHAIR POSE
UTKATASANA
(OOT-kah-TAHS-anna)
Utkata= powerful, fierce
Steps
- Standing in Tadasana, inhale taking the arms over the head palms facing inward to Urdhva Hastasana.
- Without losing extension of the arms do Urdhva Namaskarasana. The elbows tend to bend, do not allow them to bend.
3. Bend the knees, lowering the hips down so that the thighs are parallel to the floor; the heels should be on the floor. Make sure abdominals are in so that the low back does not hyper-extend.
4. Keep the trunk erect, chest lifted.
5. Inhale, and return to Samasthiti.
Benefits
Strengthens the ankles, thighs, calves and back muscles; Stretches shoulders and chest; Stimulates the abdominal organs, diaphragm, and heart; Reduces flat feet.
Contraindications
Headaches; Insomnia; Low blood pressure
Modifications
Increase strength of pose by squeezing a block between thighs.
Variations
Rise up onto toes as knees are being bent. Bring arms straight in front of you and reach forward, opening up shoulder blades, allowing the breath to separate the shoulder blades. Remember to keep the shoulders relaxed.