Summary of the Pose
Chair Pose, also known as Utkatasana, is an excellent position for strengthening the lower body and lengthening the spine. Those with knee issues should be cautious in this posture to avoid aggravating the injury.
STEPS
Step 1
Begin in Mountain Pose – Tadasana with your big toes together and your heels slightly apart.
Modification: If you experience lower back pain, keep your feet hip-distance apart and parallel to one another.
Step 2
On an inhale, bend your knees and lower your hips as if sitting in a little chair.
*Modifications: Avoid bending your knees to the point of dumping or overarching your spine. It is preferable to have a lesser bend in your knees while maintaining a strong and straight spine.
Step 3
Raise your arms over your head and rotate your triceps inwards towards one another. Draw your shoulder blades down your back and away from your ears.
Step 4
Draw your shins back and shift your weight into your heels. You should be able to see your toes and, if desired, elevate them off the ground. The tailbone extends downward towards the earth.
Step 5
Engage your belly gently by pulling the navel in and up towards the spine. As you open your chest and broaden your collarbones, tuck your lower ribs in.
Step 6
Fold your legs over and come into a forward fold to release. Alternatively, you could straighten your legs and bring your arms along the side of your body into Tadasana.
BENEFITS
- Strengthens the legs, ankles, shoulders, buttocks, hips, and back.
- It helps with digestion and circulation.
- Increases endurance and stamina.
CONTRAINDICATION
- Headache, low blood pressure, and sleeplessness