Let’s Learn Chair Pose (Utkatasana) in Yoga

Awkward Chair Pose is a standing pose that strengthens your lower body and gives a stretch to your upper back. This posture is part of Sun Salutations B (Surya Namaskar B) and is often a transitional pose or starting position for other poses. It targets the quadriceps, gluteus, upper back, calves, ankles & shoulders. This is a functional exercise as you need strength and balance in performing everyday tasks, such as getting in and out of a chair or squatting to pick up that heavy bag of groceries. You ready to have a seat? Let’s get started!

1. Bend your knees until the thighs are parallel (or almost) to the floor. Make sure your feet are parallel while spreading the toes.

2. Keep your knees bent and your butt low as you gentle begin to lift your arms up. Arms need to be straight (feel free to separate your arms as needed keeping your shoulders away and relaxed from your ears).

3. Now hold for 5 to 10 breaths and feel the strength this pose gives you!

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