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Published on September 9th, 2013 | by Catherine Tingey

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CHAIR POSE (Utkatasana)

CHAIR POSE (Utkatasana) is a component of Sun Salute B (Surya Namaskar B), a fundamental part of any Vinyasa-based yoga practice.

It’s also a great all-around pose and can be done early within a class or private as it warms and activates the entire body.

CHAIR POSE generates a lot of heat in the body. Remain in CHAIR for 5-10 breaths.

Benefits of CHAIR POSE include:

  • Strengthens the quadriceps, calves and Achilles tendon
  • Strengthens the lower back and shoulder girdle
  • Strengthens the spine
  • Opens the shoulders, heart, and chest
  • Stimulates the abdominal organs and diaphragm

DSC01248ALIGNMENT

In MOUNTAIN POSE (Tadasana), INHALE and circle the arms into HANDS UP POSE.

EXHALE sit down, keeping the weight in the heels. Try to bring the thighs parallel to the earth.

Make sure the 10 toes are light on the floor (not clenching).

Lift the fingers to the sky as you soften the shoulders away from the ears.

WORK IN THE POSE

Slightly tuck the pelvis to engage the core.

Release the shoulder blades down the back, towards the tailbone.

In the full expression of the pose, the torso and the thighs form a right (90 degree) angle.

INHALE to standing; EXHALE hands to your side (MOUNTAIN POSE).

 

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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