Chair Pose
Utkatasana
Chair Pose aka Utkatasana is an all-levels standing pose that strengthens the core and legs while stretching the shoulders, chest, and abdomen.
Chair Pose aka Utkatasana is an all-levels standing pose that strengthens the core and legs while stretching the shoulders, chest, and abdomen. It is commonly performed as part of Surya Namaskar B, and is great for warming up the body.
Chair Pose Steps
Step 1
Start in Tadasana, Mountain Pose.
Step 2
On an inhale, start to bend the knees and sink down in the hips as if sitting back on a chair. Only go down as far as you can while also keeping the spine straight.
Step 3
Reach up with the arms and keep the spine straight. Tuck the tailbone slightly under so that there is no arch in the lower back.
Step 4
Drop the shoulders away from the ears and draw the shoulders back, opening up the chest.
Modifications
Avoid performing this pose if you have any knee pain or injuries until fully healed.
If you have lower back issues, stand with your feet hip-distance apart rather than together.
Benefits
• Strengthens the legs and core
• Stretches the shoulders and abdomen
Cautions
• Knee injury
