Chair Pose I Utkatasana I

Performing the: A Step-by-Step Tutorial Chair Pose I Utkatasana I

• On an inhalation, raise your arms above your head, perpendicular to the floor, either keeping the arms parallel, palms facing each other, or joining the palms.
• Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. Your torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.
• Keep your lower back long and your shoulder blades down and into your back. Try to keep your inner thighs parallel to each other and press down into your heels.
• Hold this pose for 30 seconds to a minute, then inhale and straighten your knees, lifting strongly through the arms to return to Tadasana, and exhale to release your arms to your sides.

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