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Chair Pose

Utkatasana

hp_219_Utkatasana_248.jpg

(OOT-kah-TAHS-anna)
utkata = powerful, fierce

Step by Step

Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

Watch a video demonstration of this pose.


From Yoga Journal TV

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Reader Comments

Dave

Thanks Marla & Pat. I was wondering about that!

Marla

I also teach and practice this pose without allowing the knees to project over the ankles. Although most of the weight is shifted to the heels, the feet are pressed down and out engaging the inner thighs, pelvis slightly tucked, taking pressure off of the lower back. Much safer for the knees.

Pat

I do this pose WITHOUT allowing the knees to go beyond the feet and shift your weight to the heels primarily. This variation is easier on knees and engages glutes and thighs more deeply...and is safer. Also really reach back with tail as you come into it.

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