CHAIR POSE — UTKATASANA

Standing at the front of the Yoga mat, with feet together and parallel, arms besides the body.

Bend the knees deeply to take the thighs as nearly parallel to the floor as possible, without the heels lifting off the floor. In the final position the front torso forms approximately a right angle with the tops of the thighs, the knees are together, the pelvis maintains its neutral position, and the lower back remains in its natural curve. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long. Draw your arms up high above the head, working them back toward the ears into the shoulder joints to keep the shoulder blades down and the neck free of excess tension. Either keep the arms parallel, palms facing inward, or join the palms above the head. The gaze lifts upward beyond the hands.

Not Applicable

As you bend your knees, lift up onto the balls of your feet and sit your buttocks down on your highly raised heels. Place your elbows onto your knees and support your head with the palms of your hands on the jaw, directing the gaze towards the middle forehead. To avoid hyperextending the low back, beginners are advised to build up gradually by first raising the arms straight out in front, parallel to the floor, then out to the side, and finally when sufficient strength has been developed the arms may be lifted overhead.

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.