Utkatasana (Chair Pose)

Step-by-Step Instructions:

  • Stand in Tadasana (straight). Inhale and raise your arms perpendicular to the floor and join the palms.
  • Exhale and bend your knees, keeping the thighs parallel to the floor as possible. The front torso forms approximately a right angle with the tops of the thighs.
  • Stay for 30 seconds to a minute. To come out of this pose, straighten your knees with an inhalation, lifting strongly using the arms. Exhale and release your arms to your sides into Tadasana.

 

Beginner Tip:

Stand near a wall to help you remain in the pose. You can stand with your back towards the wall and a few inches away from it. Maintain an appropriate distance so that when you come into position, your tailbone touches the wall and is supported.

 

Advantages:

Tones the leg muscles excellently

Strengthens hip flexors, ankles, calves and back

Stretches chest and shoulders

Reduces symptoms of flat feet

Stimulates the heart, diaphragm and abdominal organs

 

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