Chair Pose – Utkatasana
Chair pose can be challenging for most yogis no matter how long we have been practising. Because some of us tuck the tail bone under tend to curve forwards into the spine, whilst others have a tendency to stick the bum out and curve backwards into the spine as we try to open the chest forwards, ideally we want to tuck the tail bone whilst keeping a straight upwards spine.
In Sanskrit – (OOT-kah-TAHS-anna)
“utkata” powerful or fierce
How to come into Chair Pose:
- Stand in Tadasana with the arms by your sides, as you inhale raise the arms up with palms either facing in or palms together.
- Exhale as you bend at the knees aiming to get the thighs as parallel to the floor as possible.
- The knees will travel forward over the toes and the upper body will lean slightly forwards.
- Squeeze the thighs together as you tuck the tail bone under to open the lower spine.
- Draw the shoulder blades together and relax the shoulders down towards the waist.
- Keep the core engaged and the breath long and deep.
- Hold for 5 breathes, on the 6th inhale rise to stand stretching up through the finger tips and as you exhale lower the arms down by your sides into Tadasana.
Benefits of Chair Pose:
- Tones the leg muscles.
- Strengthens quads, hip flexors, ankles, calves, and back.
- Stretches chest and shoulders.
- Reduces symptoms of flat feet.
- Stimulates the heart, diaphragm, and abdominal organs.
For many years I have enjoyed an active lifestyle, this included rock climbing, mounting biking and windsurfing now days its all about the yoga, swimming or going to the gym, and along side all of these I take a great interest in the foods that I consume. I love to research new recipes and know how all the different whole foods that I am using are going to benefit me not only with my physical body but also my mental body. I love to share and inspire people to be come healthier be it through yoga, or adopting a cleaner whole foods eating plan.