Foundations of Asanas---Utkatasana Chair Pose

💟How to Do:

1. Start from Tadasana/ Mountain Pose;

2. Bring feet like 1 foot width apart;

3. Inhale, extend arms overhead, spread out the fingers wide, palms facing each other, either apart or together;

4. Exhale, bend your knees, lower down your hips toward the ground; keep a long spine while you may slightly lean your torso forward over your thighs; make sure your knees right above your feet (you should be able to see your big toes); keep thighs parallel to each other;

4. Relax your shoulders down, away from your ears; firm your shoulder blades;

5. Engage your core and gaze softly forward;

6. Hold for 30 seconds to one minute. Then inhale, straighten your knees and strongly stand up with arms overhead; exhale, arms down to your sides into Tadasana.

---

💟Modifications:

1. Use a block. If you are still building up the strength of your thighs, you may squeeze a block or a thick book between your knees;

2. Arm variation. If you have shoulder problems, you may lower your arms down and bring your palms together at heart center;

3. Use blankets. You may also use blankets underneath your heels to elevate your ankles;

4. Use a chair. Sit on the edge of the chair for support. Try to move your hips out to build up more strength;

5. Use a wall. Lean your lower back on a wall for support.