Chair Pose

Video

Chair Pose Utkatasana

Intermediate

Ally Hamilton

Learn how to keep the weight out of your knees while you strengthen your quads and low back, and open the upper back and shoulders. Sit right down, folks.

Class details

Benefits

Opens your heart and shoulders
Strengthens the legs and spine
Stimulates the abdominal organs and muscles

Key Alignment Points

Point your feet straight forward
Either keep your feet together with big toes touching, or hips-width apart for less strain on lower back
Look down and make sure you can see your toes. If not, bring the knees back and rock the weight into your heels until you can
90 degree bend in the knees if possible
Point your tailbone down for a nice long spine
Draw your navel in and up
Extend your arms up to make a straight line from your hips through your torso to your fingertips

Contraindications

Low blood pressure
Lower back injuries - keep your feet hips-width apart

Ready to work it?

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