Chair Pose (Utkatasana) | Chair pose

Chair Pose: Step-by-Step Instructions ... Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, ...(OOT-kah-TAHS-anna)utkata=powerful,fierceChairPose:Step-by-StepInstructionsStep1StandinTadasana.Inhaleandraiseyourarmsperpendiculartothefloor.Eitherkeepthearmsparallel,palmsfacinginward,orjointhepalms.Step2Exhaleandbendyourknees,tryingtotakethethighsasnearlyparalleltotheflooraspossible.Thekneeswillprojectoutoverthefeet,andthetorsowillleanslightlyforwardoverthethighsuntilthefronttorsoformsapproximatelyarightanglewiththetopsofthethighs.Keeptheinnerthighsparalleltoeachotherandpresstheheadsofthethighbonesdowntowardtheheels.Seealso MoreStandingPosesStep3Firmyourshoulderbladesagainsttheback.Takeyourtailbonedowntowardthefloorandintowardyourpubistokeepthelowerbacklong.Watch ThisVideoDemonstrationofChairPoseStep4Stayfor30secondstoaminute.Tocomeoutofthisposestraightenyourkneeswithaninhalation,liftingstronglythroughthearms.ExhaleandreleaseyourarmstoyoursidesintoTadasana.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameUtkatasanaPoseLevel1ContraindicationsandCautionsHeadacheInsomniaLowbloodpressureModificationsandPropsYoucanincreasethestrengthofyourthighsbysqueezingablockorthickbookbetweenthemduringthepose.DeepenthePoseThesecrettoacomfortablestayinUtkatasanaisthereleaseoftheheadsofthethighbonestowardtheheels.Onceinthepose,bringyourhandstoyourtopsthighs.Nestlethebasesofyourpalmsintothecreasesofthegroinsandpushtheheadsofthighstowardtheheels,diggingtheheelsdeepintothefloor.Againsttheseactions,liftthesittingbonesupintothepelvis.PreparatoryPosesVirasanaBhujangasanaAdhoMukhaSvanasanaFollow-upPosesTadasanaUttanasanaBeginner’sTipTohelpyoustayinthispose,performitnearawall.Standwithyourbacktothewall,afewinchesawayfromthewall.Adjustyourpositionrelativetothewallsothatwhenyoubendintotheposition,yourtailbonejusttouchesandissupportedbythewall.BenefitsStrengthenstheankles,thighs,calves,andspineStretchesshouldersandchestStimulatestheabdominalorgans

常見生活風格問答

延伸文章資訊
How to Do Awkward Chair Pose (Utkatasana) | Chair pose
Common Mistakes in Chair Pose — YOGABYCANDACE | Chair pose
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.
How to Do Chair Pose in Yoga – YogaOutlet.com | Chair pose
Chair Pose — Utkatasana (OOT-kuh-TAHS-uh-nuh) — is a standing yoga posture that tones the entire body, particularly the thighs!
椅式Chair Pose | Chair pose
椅式(Chair Pose)有助於訓練下半身腿部肌肉。
Chair Pose (Utkatasana) | Chair pose
Chair Pose: Step-by-Step Instructions ... Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, ...
Build Strength and Length in Chair Pose (Utkatasana) | Chair pose
Chair Pose will strengthen your thighs, helping to stabilize your knees. Your ankles will become more limber and sturdy, and your arms and ...
椅式（Kursiasana；Chair Pose） – Yoga Asia 亞洲瑜伽 | Chair pose
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。