Chair Pose

Chair Pose is a simple balance pose included in many Hatha Yoga classes from gentle to vigorous.

While Chair Pose looks simple, it can be challenging if you have any of the contraindications listed below.

While improving balance, Chair pose strengthens knees and ankles and stretches the spine.

English Name: Chair

Sanskrit Name: Utkatasana

Start Position: Mountain

Instructions:

Step 1.

Bend your knees until your thighs are about 45 degrees to the floor.

Step 2.

Swing your arms up over your head energizing your hands and fingers. Gaze forward or at the floor.

Step 3.

Remain in the pose 15 to 30 seconds or as long as it feels comfortable, and then return to Mountain pose. Repeat if desired.

Physical Benefits:

• stretches the spine.
• Strengthens legs, feet, ankles, calves, thighs and buttocks
• Opens up the chest
• Improves circulation
• Improves digestion

Mental Benefits

• Increases focus
• Reduces stress
• Relieves mild anxiety
• Stimulates the mind

Contraindications:

• Low blood pressure
• Insomnia
• Knee, ankle or hip injury
• Shoulder injury