Step by step

  • From Mountain pose / Tadasana.
  • Exhale as you bend the knees as if you’re about to sit down on a chair. Bring your thighs as close to parallel with the floor as possible. Send your hips back rather than your knees forward, so that you can still see your toes.
  • Keep the back straight as you lean forward from the hips slightly.
  • Inhale as you raise your arms up in line with your ears or in front of them.
  • Keep the neck long, slide your shoulder blades down and firm them into the back.
  • Pull your lower abdomen in and up, this helps to extend and protect the lower back.
  • Stay in Utkatasana from 5 to 15 breaths.
  • To come out of the pose, inhale, press into your feet and straighten the legs, reaching up through the fingers and the crown of your head. Exhale and lower your arms to come back into Mountain pose.

Benefits of Chair Pose:

  • Tones the leg muscles excellently
  • Strengthens hip flexors, ankles, calves, and back
  • Stretches chest and shoulders
  • Reduces symptoms of flat feet
  • Stimulates the heart, diaphragm, and abdominal organs
  • Strengthens the hip flexor msucles, the front of your thighs, you adductor musclces of your inner thighs and the gluteus mesucles of your hips.
  • Strengthens and stretches your calf muscles.
  • Opens your chest and shoulders.
  • Improves the range of motion in your ankles.
  • Increases proprioception (or the sense of position in space) in your feet.
  • Traditionally thought to stimulate your abdominal organs and your heart.
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