Chair

Sanskrit Name:

Utkatasana

Description:

A powerful pose that builds heat and strength in the lower body while activating the core. Chair challenges endurance and encourages grounding through stability and breath.

Alignment Cues:

• Feet:
  • Hip-width apart or together with big toes touching and heels slightly apart
  • Weight balanced evenly, pressing into all four corners
• Legs:
  • Bend knees deeply, aiming thighs toward parallel with the mat
  • Knees track over the ankles, not past the toes
• Hips:
  • Sink hips back and down like sitting into a chair
  • Pelvis neutral, tailbone reaching toward the floor
• Torso and Spine:
  • Lengthen the spine upward as the hips lower
  • Draw the lower ribs in to avoid arching the back
• Arms and Hands:
  • Reach arms overhead, shoulder-width apart
  • Palms face each other, shoulders relaxed away from ears
• Head and Neck:
  • Gaze forward or slightly upward without compressing the neck
• Breath:
  • Steady and controlled to stay grounded and strong in the pose