Chair Pose | Utkatasana

Chair Pose Instructions

1. Start in mountain pose and, as you inhale, bring your arms up, with the palms facing each other.
2. As you exhale, bend your knees and sit back.
3. Stay in chair pose for 30 seconds to 1 minute.

Mindfulness Practice

Open your chest, elongate the spine, push your pelvis down and relax. Keep your thighs and torso at a 90-degree angle, and maintain your lower back long.

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Utkatasana Benefits

The chair pose stretches the shoulders and chest, and strengthens the ankles, thighs, calves, and lower back. This pose also stimulates the heart and abdominal organs, balances the body, and improves your focus and determination.

Contraindications

Knee or ankle injury.

Preparatory, Complementary and Follow-Up Poses

Start with mountain pose, or downward facing dog and then progress to chair pose. Follow-up with standing forward bend or mountain pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Shoulderstand pose
Tree pose
Warrior III pose
Boat pose

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