Chair Pose – Utkatasana | Chair pose benefits

BENEFITS · Opens the chest cavity for a deeper breath · Strengthens the core · Improves balance and stability · Strengthens the entire spine; ankle, ...HomeChairPoseCatPoseMarch31,2015Child’sPoseMarch31,2015ChairPoseLEVELBeginnerAnatomyAbs,Ankles,Feet,Hips,Knees,Shoulders,Spine,WristsPoseTypeCore,StandingSanskritUtkatasana(Oot-kah-TAHS-anah)utkata=awkwardBENEFITSOpensthechestcavityforadeeperbreathStrengthensthecoreImprovesbalanceandstabilityStrengthenstheentirespine;ankle,knee,hip,andshoulderjoints;gluteals;lowerextremitymusculatureCONTRAINDICATIONSHighorlowbloodpressureRespiratorycomplications,asthisposturerequiresincreasedoxygenconsumptionLowbackpathologiesAnkle,knee,hip,orshoulderinjuryHOWTOGroundingdownthroughyourfeet,inhaleanddrawyourarmsuptoframeyourears.Exhaleandbegintobreakatthehips,feelingtheweighttransferintotheheels.Sitthehipsbackasyoubendyourkneesandmoveintoahigh-squatposition.Keepthetorsoliftedandthecrownreachingupward.Donotallowthekneestodriftoverthetoes.Slightlytuckthetailanddrawtheabdominalsintowardyourspine.Keepyourheadinaneutralpositionandgazeforward.Holdthisposefor5-10slowbreaths.Toexit:InhaleandpressthroughyourfeettoextendyourlegsandreturntoTadasana(Mountainpose).Exhaleandreleaseyourarmstoyoursides.MODIFYORREPLACERisetostandingonaninhaleandsinkbackintothepostureonanexhale.Keepyourarmsextendedinfrontofyou.Placeyourhandsatthehipsorheartcenter.ReleaseandhingeforwardintoUttanasanaatanytime.SEQUENCINGTIPSBefore:Downward-FacingDog(AdhoMukhaSavasana)Plankpose(Phalakasana)After:Upward-FacingDog(UrdhvaMukhaSavasana)Downward-FacingDogTEACHINGCUESLiftyourchestanddrawyourshoulderstogethertoopenthechest.Keepyourkneesandthighsparallel.Hingefirstatthehipsandkeeptheabdominalsdrawnupandintowardthespine.Oneachinhale,feelyourchestexpandandyourspinelengthen.Oneachexhale,deepenyourposturebysquattingfurther.VARIATIONSRevolvedChairpose(PavrittaUtkatasana)WATCHOUTFORKneestrainorpainShoulderstrainorpainKneesdriftingoverthetoesHarePoseReverseNamaskarPoseSittingHalfSpinalT

常見生活風格問答

延伸文章資訊
Chair Pose – Utkatasana | Chair pose benefits
BENEFITS · Opens the chest cavity for a deeper breath · Strengthens the core · Improves balance and stability · Strengthens the entire spine; ankle, ...
Benefits of Chair pose | Chair pose benefits
Blog · This pose is good for your hips, spine and chest muscles as it exercises them · It strengthens lower back and torso. · Muscles in the knee, the ankles, and ...
Utkatasana Yoga (Chair Pose) | Chair pose benefits
The entire leg gets the stretch making it strong: While at the pose the bending of the knees adds a slight stress to the thighs at the quadricep muscles, and ...
The Health Benefits of Utkatasana (Chair Pose) | Chair pose benefits
Chair Pose / Powerful Pose | Chair pose benefits
Benefits · Strengthens and stabilises the legs, ankles and feet · Strengthens the abdominal muscles and lower back · Opens and stretches the chest and shoulders ...
The Benefits of Chair Pose (Utkatasana) | Chair pose benefits
The Benefits of Chair Pose (Utkatasana) · Stimulates the abdominal organs and diaphragm · Increases the heart rate, stimulating the circulatory ...
How to Do Chair Pose in Yoga – YogaOutlet.com | Chair pose benefits
Benefits of Chair Pose ... Utkatasana strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back. It stretches the ...
Chair Pose | Chair pose benefits
Benefits of Utkatasana / Chair Pose · Exercises the spine, hips and chest muscles · Helps strengthen the lower back and torso · Tones the thigh, ankle, leg and ...
Build Strength and Length in Chair Pose (Utkatasana) | Chair pose benefits
Chair Pose will strengthen your thighs, helping to stabilize your knees. Your ankles will become more limber and sturdy, and your arms and ...
Pose of the Month: Chair Pose | Chair pose benefits