Asana of the Month

Chair Pose (Utkatasana)

Chair Pose, or Utkatasana, is an energizing standing posture that gets your heart pumping and activates your largest muscles. As you hold this powerful position, you are strengthening your thighs, hips, and core--all while building endurance and heat in the body.

Alignment notes:

• Sink your hips back and shift your weight toward your heels to ease strain on your knees.
• Lift your arms high with your biceps alongside your ears to add challenge, or bring your hands to your hips or into prayer at your heart center for more ease in the lower back.
• Soften your low ribs inward.
• Keep your tailbone and pelvis in a neutral position.
  

Variations to try:

• Add a twist.
• Lift your heels to come onto your toes.
• Add Eagle Arms for a shoulder and upper back stretch.
• Cross one ankle over your opposite thigh for a Figure Four Chair.
• Squeeze a block between your thighs to activate your inner legs.
• Put your back against a wall for support, especially if you're newer to the pose.

A note about arms overhead: Did you know that lifting your arms overhead can increase your blood pressure? That's because your heart is working extra hard to pump blood all the way up to your fingertips. If you have high blood pressure, you might prefer to keep your hands on your hips or at heart center while you're in Chair Pose to support your body more gently.

Why practice Chair Pose? Chair can be surprisingly demanding--even for seasoned yogis! Adding variations like arms overhead or a twist invites new challenges while your major muscles are engaged. With so many subtle layers, this pose offers endless possibilities for refinement and awareness.

I hope you'll take a little time this month to reconnect with Chair Pose in your own way. From my mat to yours--enjoy!