January 18, 2017
by Cynthia Pierro
Yoga Focus: Chair Pose (Utkatasana)
A strengthening pose on many levels with a primary focus for the back and legs. We move into this pose with our feet parallel & hips distance apart. Inhaling extending your arms out at chest level and then exhale bending our knees as though to sit into a chair. On each inhale, continue to lift the chest away from the thighs, up toward the ceiling. On each exhale, gently contract the abdominal muscles tucking the tailbone under and lengthening your lower back.
In Chair pose you can learn how much your back bends and where it bends. It is also a pose that may allow you to see and feel how well you are striking a balance between Steadiness (sthira) and ease (sukha).
To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.
• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet