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Utkatasana (Chair Pose): Step-by-Step Instructions

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How to do Utkatasana (Chair Pose): Step-by-Step Instructions

Learn how to do Utkatasana chair pose!

utkata = powerful, fierce

Step 1

Stand in Tadasana mountain pose. Inhale sweep the arms high bending the knees coming into your chair pose drawing the naval in.

Step 2

Take a look at your toes make sure you can see them otherwise draw the hips a little further back. breathe naval towards the spine inhale and exhale

Step 3

When you are ready slowly come back to the mountain pose hands on the side of your body


– Strengthens the ankles, thighs, calves, and spine
– Stretches shoulders and chest
– Stimulates the abdominal organs, diaphragm, and heart
– Reduces flat feet
– Strengthens the back muscles
– Improves posture
– Stimulates the organs of the abdomen and neck

Contraindications and Cautions:

-Low blood pressure

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Dhanurasana (Bow Pose): Step-by-Step Instructions

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How to do Dhanurasana Bow Pose: Step-by-Step Instructions

Learn how to do dhanurasana bow pose! This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string.

dhanu = bow

Step 1

Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, and bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Step 2

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Also, draw the tops of the shoulders away from your ears. Gaze forward.

Step 3

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Step 4

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.


Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

– Strengthens the back muscles
– Improves posture
– Stimulates the organs of the abdomen and neck

Contraindications and Cautions:

– High or low blood pressure
– Migraine
– Insomnia
– Serious lower-back or neck injury

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Sources: Yogajournal

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