Chair Pose

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet

• Headache
• Insomnia
• Low blood pressure

To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.

As you bend your knees, lift up onto the balls of your feet and sit your buttocks down on your raised heels. Extend your arms forward, parallel to each other and the floor, palms down or facing inward.

You can increase the strength of your thighs by squeezing a block or thick book between them during the pose.

A partner can use either hands or feet to press your heels firmly into the ground.

• Virasana
• Bhujangasana
• Adho Mukha Svanasana

• Tadasana
• Uttanasana

The secret to a comfortable stay in Utkatasana is the release of the heads of the thigh bones toward the heels. Once in the pose, bring your hands to your tops thighs. Nestle the bases of your palms into the creases of the groins and push the heads of thighs toward the heels, digging the heels deep into the floor. Against these actions, lift the sitting bones up into the pelvis.