UTKATASANA (Chair Pose)
A challenging pose that strengthens the legs, core, and back muscles. It also stimulates the heart and diaphragm, helping to increase circulation and energize the body.
Steps:
- Stand tall in Mountain Pose (Tadasana) with your feet together and your arms at your sides.
- Inhale as you raise your arms overhead, palms facing each other.
- Exhale as you bend your knees and lower your hips as if sitting back into a chair. Try to keep your knees in line with your toes.
- Keep your chest lifted and your spine straight. Engage your core muscles.
- Shift your weight back into your heels. You should be able to wiggle your toes easily.
- Hold the pose for several breaths, breathing deeply and evenly.
- To come out of the pose, inhale as you straighten your legs and lift your torso back up to standing.
- Exhale as you lower your arms back to your sides.
Avoid this pose if you have knee, ankle, or lower back injuries. Pregnant women should be cautious and may need to modify the pose by keeping their feet hip-width apart.