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Chair | Utkatasana
The chair pose is a fundamental standing and balancing posture that strengthens the legs, lengthens the spine and opens the chest.
Sanskrit: utkatasana
Drishti: forward or upward
Counterpose: forward fold (uttanasana)
Materials
- yoga mat
Instructions
- Inhale and stand in mountain pose.
- Exhale and bend your knees so that your legs are parallel to the floor as much as possible.
- Inhale and raise both arms overhead. Firm your shoulder blades against the back as you engage your legs and core muscles. To increase difficulty, lift up your heels and shift weight toward the balls of your feet.
- Stay for 15 to 30 seconds. To release, inhale, strengthen your legs and stand up. Exhale and lower both arms to your sides.
Notes
Variations: for a gentle variation, lower arms perpendicular to the ground. You can can also keep all four corners of the feet planted on the floor for more stability and keep a slight bend on the knees.
Preparatory poses: cobra, hero, downward facing dog
Follow-up poses: mountain, forward fold, chair twist
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