Chair Pose
What is Chair Pose:
Chair Pose is also known as Powerful Pose and/or Lighting Bolt Pose depending on what style of yoga you’re practicing.
Basics of Chair Pose
Targets:
- Legs
- Shoulders
- Core
- Back
Level:
- intermediate
Sanskrit Name:
Utkatasana
Benefits of Chair Pose
- Strengthens and tones legs
- Strengthens and tones core
- Strengthens and tones shoulders
- Increases stamina
- Increases focus
- Teaches patience
- Teaches balance
How to do Chair Pose
Step by Step instructions.
- Start in a standing pose with your feet slightly apart
- Lower your butt as you slowly bend your knees
- Keep your knees in line with your ankles ( you should always be able to see your toes)
- Squeeze your thighs in ( but never let them touch)
- Lift your arms above your head with your pinkies spiraling inward
- Press your shoulders down
- Press your heels into your mat
- Look forward
Common Mistakes
- Letting your knees cross your toes
- Not bending your knees enough
- Not hugging your knees in
- Having your shoulder too close to your ears
- Arching your lower back
- Gripping the mat with your toes
- Sticking your butt out
Beginners’ Tips
- Breath
- Sink your weight into your heels
- Lift your toes off the mat
- Keep your chest up, dont let it drop towards your thighs
- Lean against a wall
Cautions
- Dont practice if you have any Knee injuries
- Suffer from insomnia and/or migrains
- Dont practice if you have low blood pressure
Variations
- Squeeze a block between your thighs
- Figure 4 chair, one legged chair
- practice with your heels lifted off your mat
- Twisted chair
- Side crow
