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Chair Pose - Utkatasana

Chair Pose - Utkatasana


Yoga Pose Steps

1 - First get into Tadasana, Mountain pose.

2 - Exhale as you bend the knees as if you’re about to sit down on a chair. Bring your thighs as close to parallel with the floor as possible. Send your hips back rather than your knees forward, so that you can still see your toes.

3 - Keep the back straight as you lean forward from the hips slightly.

4 - Inhale as you raise your arms up in line with your ears or in front of them.

5 - Keep the neck long, slide your shoulder blades down and firm them into the back.

6 - Pull lower abdomen in and up, this helps to extend and protect lower back.

7 - Stay in Utkatasana from 5 to 15 breaths.

8 - To come out of the pose, inhale, press into your feet and straighten the legs, reaching up through the fingers and the crown of your head. Exhale and lower your arms to come back into Mountain pose.

Yoga Pose Benefits

  • Strengthens and stabilizes the legs, ankles and feet.
  • Tones pelvic floor muscles and lower abdomen
  • Strengthens the abdominal muscles and lower back.
  • Improves focus

Yoga Pose Cautions

  • Avoid if have any issues with knees, shoulder, or lower back.

Yoga Pose Affected BodyParts

Other Yoga poses
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