How to Perform Chair Pose (Utkatasana):
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Start in Mountain Pose (Tadasana): Stand with your feet together or hip-width apart, arms at your sides, and weight evenly distributed across both feet.
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Bend Your Knees: Slowly bend your knees as if you are about to sit back into a chair. Keep your weight in your heels and ensure your knees do not go past your toes.
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Lower Your Hips: Sink your hips down as low as you can while keeping your chest lifted and your spine long. Your thighs should be as parallel to the floor as possible.
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Raise Your Arms: Extend your arms straight overhead, keeping them shoulder-width apart, or bring your palms together. Keep your shoulders relaxed and away from your ears.
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Engage Your Core: Draw your belly button in towards your spine to engage your core muscles.
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Hold the Pose: Stay in the pose for 30 seconds to 1 minute, breathing deeply and evenly.
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Release the Pose: To come out of the pose, straighten your legs, lower your arms, and return to Mountain Pose.
Benefits of Chair Pose:
- Strengthens the thighs, calves, and ankles
- Tones the core muscles
- Improves balance and stability
- Stretches the chest and shoulders
- Increases endurance and focus
Tips:
- If you have knee issues, avoid bending your knees too deeply.
- Keep your gaze forward or slightly upward to maintain balance.
- If raising your arms overhead is uncomfortable, place your hands on your hips or in prayer position at your chest.
Chair Pose is a challenging yet rewarding posture that builds strength and stamina. Remember to breathe deeply and listen to your body throughout the practice.