How to Do a Sitting in a Chair Pose in Yoga

One of the most common yoga poses is the sitting in a chair pose, also known as chair pose, or Utkatasana. This pose, not surprisingly, mimics sitting on a chair. The pose strengthens ankles, legs and feet.

Difficulty: Moderately Easy

Instructions

1. Stand. Place your legs shoulder width apart and your arms down at your sides as you stand in the middle of a yoga mat. Make sure your feet are flat and firmly grounded.

2. Bend your knees. Start to lower your upper body down towards the ground, as if you are about to sit in a chair, while keeping your feet firmly planted. Your shins should come forward above your feet and your thighs should angle back, with your butt behind your heels.

3. Shift your weight. If you find yourself falling forward, shift your weight to your buttocks so it balances you.

4. Get comfortable in your imaginary chair. Shift your weight and balance as necessary until you are secure in the position. Nothing, not even someone pulling the chair out from under you, should make you fall over.

5. Raise your arms. Once you are balanced in your chair, bring your arms up and around your sides until they are above your head. Loop your shoulders back so your shoulder blades are firmly on your back and face your palms towards each other.

Tips & Warnings

• This is a good transitional pose when springing up after downward facing dog.
• Those with bad knees or knee injuries should do this pose only with caution or not at all. If it starts to hurt, stop the pose.

Resources

• Purchase BONY YOGA at Amazon.com

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