Chair Pose I Utkatasana I
Sit the hips back and down as if onto a chair, arms reaching overhead in line with the torso; the thighs hold the pose.
How to do it
Setup
Standing tall, feet together or hip-width, arms raised overhead, palms facing.
Steps
- Bend the knees and sit the hips back until the thighs near parallel.
- Keep the weight in the heels and the arms in line with the torso.
- Hold and breathe, then straighten the legs to stand.
Common mistakes
Knees pushing far past the toes: sit the hips back; the weight stays in the heels. Arching the lower back to lift the arms: ribs down, tailbone down. Shoulders hunched to the ears: reach up through the arms and let the shoulders drop.
Breathing
Slow and even through the hold.
