Chair Pose - Utkatasana (OOT-kah-TAHS-anna)

Steps to performing utkatasana:
• Stand straight with you legs about 3 feet apart. Raise your arms above your head, either palms facing outward or together.
• Bend your legs at the knees while keeping your arms perpendicular to the floor. Exhale as you bend your legs.
• Try to get your butt as low as it will go – the goal is to make your thighs parallel to the ground.
• Bend your back so that your chest is out and your shoulders are back.
• Hold pose for 30 seconds to one minute.

Anatomical Focus: Thighs

Benefits: The chair pose is designed to strengthen the spine, calves, ankles and thighs, as well as stretching the shoulders and chest. This exercise also reduces the symptoms of flat feet.

Cautions: None

Hints/Tips: Advanced students can bring their arms down into a prayer position (palms together, in front of the chin) and twist to the right and left sides. Beginners can practice close to a wall for comfort and support.

Preparatory Poses:
• Bhujangasana
• Adho Mukha Svanasana
• Virasana

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