Strengthens quads/glutes/core & lengthens/rotates spine to provide more breathing room
Chair (Sanskrit: Utkatasana)
- With feet together, stand in Mountain (Tadasana). Engage Uddiyana Bandha (drawing the navel in towards spine) to support the back/core. Palms at heart center, take hips back as if you’re sitting in an imaginary chair (or ottoman as shown in the pic on the left). You should be able to look down and see your toes.
- Palms can stay at heart center. Another option is to lengthen arms in front with palms facing one another to assist in releasing the shoulders. Shoulder blades slide down the back. Gaze can be slightly up without creating lots of wrinkles in the back of the neck. Stay in pose for 3-5 breaths keeping weight in the heels.
- Note: You can revolve your Chair (Parivrtta Utkatasana). To do so take a deep breath and lengthen spine. On the exhale, twist from the waist up to your chosen side. Take an inhale and on the next exhale, sit deeper into your Chair keeping knees even. If available, bring your elbow to outside of knee. You may keep hands at heart center or lengthen arms. Another option is to make a fist with the top hand and place in palm of other hand to decrease pressure in wrist. Gaze can be wherever you’d like.
Namaste – The light within me honors the grace and wisdom within you.