Chair Pose
Utkatasana
A warming pose that builds strength in the legs. Work within your own range and come up to stand whenever you need to.
4 gentle steps · about a minute
Stand tall
Begin standing with your feet together or hip-width apart, weight even through both feet.
One steady breath in and out.
Sit your hips back
Bend your knees and sink your hips back, as if lowering into a chair behind you. Keep your weight in your heels.
Sink only as far as feels good.
Sweep your arms up
Reach your arms forward and up alongside your ears, palms facing each other, and lengthen your spine.
Lift the chest, breathe wide.
Hold and breathe
Stay for a few steady breaths with your chest lifted and shoulders soft, then rise gently back up to stand.
Steady legs, calm breath.
Well held.
That is Chair Pose. Feel the warmth and strength in your legs. Here is Michelle in the full pose.
Good for: Strengthens the thighs, ankles and core and builds stamina.