Connect to the breath in the belly and the fire in thighs in this week’s pose. It’s no surprise that the translation of sanskrit is Fierce Pose because holding Utkatasana, commonly referred to as Chair Pose, sure is fierce!
Benefits:
Strengthens the core, shoulders, thighs and glutes. Stretches the chest and shoulders. Can reduce flat feet.
How to:
- Begin in mountain pose tadasana. Feet about hip-distance apart (heels in line with the center of the sitting bones).
- Reach your arms overhead. Arms straight with palms facing in towards one another.
- Engage the belly drawing the ribs down towards the hips.
- Bend the knees as you reach the sitting bones down and back. Knees are bent as much as possible with hips above knees and shins not passing the toes.
- Shift weight back towards the heels.
- Knees tracking the same direction as the toes.
- Draw the shoulder blades away from each other and towards the armpits as you lengthen through the fingertips.
- Hold and breathe for 3-5 breaths.
- To release fold forward into Uttanasana, Standing Forward Fold or stand tall back up to Tadasana, Mountain pose.
Modify it:
If shoulders are tired then bring your hands to heart center. If heels lift off the floor then place a folded mat or towel under the heels.