The Chair Pose, or Utkatasana, will challenge your legs, gluteals, abdominals, back muscles and sense of balance.

Chair Pose1. Standing tall with your feet together, soften your knees and lower your pelvis.
2. Shift weight onto your heels while keeping the balls of the feet grounded. Your pelvis should also shift back, but no tucking or hyperextending. Spine remains long.
3. Depending on knee health, bend to no lower than 90 degrees so the joints are not compromised.
4. If balance is easily found, lift arms skyward, keeping shoulders down. Palms may touch if flexibility allows. Keep your hands on your hips or extend arms in front of your heart if balance and flexibility are challenging.

Hold the position for five full breaths, connect to your abdominal muscles, and return to standing tall and release arms to sides. Practice this posture three times and increase the length of your exhale with each repetition.

You can also view this post on the UCLA Magazine website here.

Categories: Yoga

Amanda Jane Avis

Amanda Jane Avis began her exploration of movement as a child. Her very early dance training sparked an intense curiosity of anatomy and physiology, which led her to study the amazing human body after receiving her B.A. in dance from UCLA in 1996. She invites people of all disciplines and levels of athleticism to explore Pilates, Gyrotonic, Gyrokinesis, Yoga, Raising the Barre, and dance. Amanda Jane is currently seeing clients online and in person.

0 thoughts on “Stretch Yourself: The Chair Pose”

Leave a Reply