Chair Pose / Powerful Pose | Chair pose

Utkatasana step by step · Starting in Mountain pose / Tadasana · Exhale as you bend your knees and move your hips back as if you were sitting down on a chair.PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleChairPose/PowerfulPoseEkhartYogaShareto...ChairPose/PowerfulPose-UtkatasanaUtkatasanastepbystepStartingin Mountainpose/TadasanaExhaleasyou bendyourkneesandmoveyourhipsbackasifyouweresittingdownonachair.DrawyourlowerabdomeninanduptosupportyourlowerbackSendyourhipsbackratherthanyourkneesforward,sothatyoucanstillseeyourtoesInhaleasyouraiseyourarmsuparoundyourearsandsoftenyourshouldersKeepreachinghigher,whilesittinglowerfor5to10breathsTocomebackintoinTadasana,exhale,asyoupressyourfeetdowntostraightenyourlegsandthenbringyourarmsdowntoyoursides.Beginners’tipsforchairposeThinkaboutsqueezingyourlegstogetherasiftheyareonetomakethemstronger.Youcanuseablockorrolleduptoweltopracticethis–imagineyouaresqueezingitandalsotryingtoshootitoutbehindyouasyouinternallyrotatethethighsHowever,youcanalsobringyourfeetwideraparttomakeyourbasealittlemorestableifyouneedtoPressfirmlythroughthefeettocreatemoreliftintheupperbody.Keeptheweight evenlydistributedbetweentheheelsandtheballsofthefeetPracticetheactioninthelegsfirstwithyourhandsonyourhipsorthebackofa(stable)chairforsupport.Tryitinclass30:41Acompletepracticein30minsAndrewWrennHatha,PranayamaBenefitsStrengthensandstabilisesthelegs,anklesandfeetStrengthenstheabdominalmusclesandlowerbackOpensandstretchesthechestandshouldersImprovesconfidenceandfocusUtkatasanaisagreatposeinwhichtopractise MulaBandhaandUddiyanaBandha whichwillcreatelightnessandalsotone thepelvicfloormusclesandlowerabdomen.WatchoutforIfyouhavekneeorankleinjuriesyoumayprefertosubstituteChildsposewithadifferentrestingposesuchasSavasana/CorpsePoseIfyoufe

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Chair Pose — Utkatasana (OOT-kuh-TAHS-uh-nuh) — is a standing yoga posture that tones the entire body, particularly the thighs!
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椅式（Kursiasana；Chair Pose）像是坐在椅子上的姿態，加強腿和手臂的肌肉。它可增進意志力，有激勵身體和心靈的效果。