Utkatasana

Chair Pose

step by step

1 Standing in Mountain Pose (Tadasana), inhale and lift your arms over your head, perpendicular to the ground. Keep your arms up at shoulder-width apart with your palms facing each other or bring both hands together.
2 Upon exhaling, bend your knees while trying to bring your thighs parallel to the ground. The knees shouldn’t move past the ankles and the back stays straight.
3 Relax the shoulders and bring your shoulder blades down. The tailbone points towards the ground and the gaze, forward.
4 Maintain the pose for 30 seconds or more. To come out of the pose, bring your knees up upon inhaling, lifting your arms over your head. Upon exhaling, bring your arms back down on either side of your body.

benefits

  • Reduces flat feet.
  • Stimulates the abdominal organs, diaphragm and heart.
  • Strengthens the ankles, thighs and calves, as well as the spine.
  • Stretches the shoulders and chest.

contraindictions and warnings

  • Headaches.
  • Insomnia and low blood pressure problems.

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