Are you looking for a super strengthening pose that’ll also challenge your balance and your willpower? Well, look no further, come and practice Chair Pose!
In this tutorial, you will learn all about chair pose, or Utkatasana in sanskrit. This is a basic yoga pose found in many different types of yoga classes and has many different ways you can practice. Here, Jennifer talks about “best practices” you can do to help keep your back safe and pain free.
Key points to remember in Chair Pose:
1) If you can, toes together and heels slightly apart.
2) If that is uncomfortable, your feet can be hips width distance apart.
3) Bend your knees but try not to go over your toes.
4) Press your knees together (if your feet are together) if your feet are apart, still try to energetically press your knees together without letting them actually come together
5) Lengthen down through your tailbone
6) Draw your belly button to spine (to engage your abdominal muscles)
7) Hold your shoulders down and away from the ears.
8) Try to squeeze the shoulder blades together
9) Chest is proud but don’t stick your ribs out.
10) Top of the head to the sky
11) Your hands are reaching up, pinkies towards each other or palms together
12) rotate your shoulders away from each other.
Remember, always keep your stomach muscles engaged and try not to tilt that tail bone out. (this cue can reduce back pain) This pose definitely builds some heat in your body, so be patient as you build that heat which brings strength.
About the Author, Jennifer Dixon ERYT 500 and Authorized Ashtanga Yoga Teacher
If you would like to learn more about Jennifer or if you would like to practice with Jennifer in person and you’re in the Chattanooga, TN area, come to Thrive Yoga and Wellness. We offer almost 40 classes each week in a variety of modalities from beginners to advanced, to chair and seniors all the way to super physical HIT yoga. It’s a great studio in the suburbs with ample parking and the community vibe even the folks at Cheers would be proud of. (How’s THAT for showing my age?!?!)
Or if you’re not in the area and still want to practice with me, you can totally do it for free, virtually. I even have a free free 5 day HIT (High Intensity Training) Yoga challenge you can sign up to do and get 5 free HIT Yoga classes delivered straight to your inbox. It’s a lot of fun and a lot of work. You’ll take your yoga skills and strength to a whole new level and be sore in the best possible way that you won’t want to stop on day 5! I can’t wait to practice with you!
In the video, I was practicing on my still kicking Manduka Eko Mat. (that is an affiliate link, it doesn’t cost you a dime but it helps out a small business, so thank you!) I wrote a blog post about this killer mat several months ago and if you’d like to check it out and why I love it so much, go here.
This post was written by Jennifer Dixon MBA ERYT 500 and Authorized Ashtanga Yoga Teacher. She is the lead teacher in the Thrive Yoga and Wellness 200 hr Yoga For Every Body Teacher Training program: the Chattanooga area’s ONLY modular 200 hr Yoga Alliance approved Teacher Training program that allows you to train when YOUR schedule allows. With two semesters each year and plenty of opportunity to practice and train year round, this is the BEST yoga teacher training program for busy folks. Gone are the stresses about missed training weekends, you don’t have to worry about exhaustion and tears from super long intense weekend trainings every month–with the Thrive Yoga Teacher Training program, you train when your schedule allows and live your best life now. Yoga Teacher Training should be fun, come practice with us and let us show you how! Another great perk of training at Thrive? You get an unlimited membership to the studio for one full year while you train! NO ONE ELSE offers this amazing deal (worth $1100!) and it’s the PERFECT way to get the training you want with the practice you need. Our next semester starts in August of 2019! See you on the mat soon!