Utkatasana – Chair Pose

Benefits

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet
• Invigorates and energizes the whole body.

INSTRUCTIONS

1. In Tadasana, Mountain pose, with the feet together or hip width apart, inhale the arms forward parallel to the floor.
2. Exhale and bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair.
3. Bring your weight to the heels of the feet. Do not bring the hips lower than the level of the knees. The knees should be pointing straight ahead.
4. Relax the shoulders down and back and reach out through the finger tips.
5. Breathe and hold for 4 breaths.
6. To release: inhale and press down into the feet straightening the legs lifting the arms up toward the ceiling.
7. Exhale release the arms down back into Tadasana.

Contraindications and Cautions

• Headache
• Insomnia
• Low blood pressure