Chair (hold)

Utkatasana

Yogaeasytimedno equipment

Standing with feet together, the knees bend and the hips sit back as if onto a chair, thighs moving toward parallel, torso leaning forward about 30 degrees with straight arms raised overhead in line with it, heels down.

How to do it

1. Stand in Mountain pose, feet together or hip-width, toes forward.
2. Inhale and raise the straight arms overhead beside the ears, palms facing or joined.
3. Exhale, bend the knees and sit the hips back and down as if onto a chair, thighs toward parallel to the floor.
4. Torso leans forward about 30 degrees, keeping the spine long so arms and torso form one line; weight in the heels, heels flat on the floor.
5. Knees stay together and over the feet; tailbone points down; gaze forward or up to the hands.

Muscles worked

Main: quads, glutes
Supporting: shoulders, lower back, calves