For UTKATASANA – CHAIR:
1. Begin standing, or in Mountain Pose. Feet are hip distance apart.
2. On an inhale bring the arms up, palms facing one another, arms by the ears. Exhale, bending the knees. Knees are bent to a gentle squat.
3. Reach your tailbones back, and shift most of the weight to your heels.
4. Keep your torso in a straight line, allowing the body to lean forward slightly. In this way, the line of your thighs and torso would create a right angle.
5. Keep your shoulders away from your ears, breathing them in and down. Inhale, lengthen through your tailbone, arms and spine, and exhale relaxing into the posture.
Hold for several breaths.
Physical Benefits
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Strengthens lower body muscles: inner thighs, glutes, hip flexors, quadriceps, calves
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Tones ankles and arches of the feet
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Improves posture and body alignment
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Enhances core strength
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Stimulates heart activity and supports detoxification
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Increases circulation in legs and tones muscles
Emotional & Energetic Benefits
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Activates the sacral chakra (energy center below the navel)
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Builds mental stamina and focus through challenge
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Encourages grounding and connection to inner creative energy
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Cultivates balance between effort and surrender
Utkatasana invites you to find power in vulnerability, strengthening both body and spirit. As you chair yourself down, you create space for transformation—rooting into your strength while opening to the flow of your creative energy. This pose teaches the balance of challenge and ease, reminding you that true empowerment comes from within.
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