How to do a chair yoga pose and avoid injuries
The foundation of every correct position is a strong, straight lower back and, subsequently, it is important in any Yogasana (pose). In Utkatasana I (Yoga Chair Pose I), you learn to straighten and, in the process, strengthen your lower back and legs. In so doing, you create more space in the region of your chest and belly, as well. Utkatasana I (Yoga Chair Pose I) is a wonderful standing asana (pose) that helps strengthen your calves and thighs. Its anatomical focus is largely on the thighs with wonderful therapeutic applications for flat feet.
Instructions
- Start the pose in Tadasana (Mountain Pose). With a deep inhalation, rise on your toes and raise both arms in front of you till they are parallel to the floor. You can position your arms so that they are parallel, with the palms facing inward or down, or you can simply join your palms.
- With an exhalation, bend your knees and squat. You should to try lower your thighs as far as possible and in such a manner that they are parallel to the floor. Your knees will protrude out over your feet, and your torso will tend to lean forward, slightly over your thighs.
- Straighten up till your front torso is just about at right angles to the tops of your thighs. Keeping your inner thighs parallel, press your knees down toward your heels.
- Push your tailbone down and suck it in toward your pubis. This will help to keep your lower back long. Simultaneously, firm your shoulder blades against your back.
- Hold the pose for half a minute to 1 minute. To exit the pose, with an inhalation, straighten your knees, raising your arms with all the strength you can muster.
- With an inhalation, release your arms and allow them to fall to your sides and lower your legs, back into Tadasana (Mountain Pose)
Benefits
- Strengthens and stretches the thighs, ankles, calves, shoulders, spine and chest
- Stimulates the diaphragm, abdominal organs and heart
- Therapeutic in reducing flat feet
Contraindications
- Insomnia
- Headaches
- Low BP
Beginner’s Tip
To help you do the pose more comfortably, try practicing it near a wall. Begin with your back to and a couple inches away from the wall. Adjust your position in such a way that, when you bend, your tailbone is just touching and is supported by the wall.
Modifications and Props
You will increase the strength of your thighs if your squeeze Yoga block or a thick book between them.
