Utkatasana, or chair pose, is described as an energizing and warming pose that builds strength, confidence, and focus. The document provides instructions for performing the pose safely, including engaging the core and thighs while drawing the shoulders back and chin in. It also lists health benefits such as improved muscle strength, circulation, and focus of the mind and diaphragm. References for additional information on the pose are included.

1. YOGAFOR HEALTH
Moira Khouri NC MHHHP CCP RYT
INTRO TO UTKATASANA - CHAIR POSE
I love Utkatasana for the playfulness I can engage in that shifts my focus from the burn in
my thighs to the lightness and joy of just being in yoga. I have noticed pained expressions
on students faces as they try to hold the asana and end up holding their breath instead,
which stresses the body and mind, undoing or blocking the lovely yoga energy we create.

2. DOING UTKATASANA
For an energizing warming asana, sit low pressing your thigh muscles and knees
together, engage your core muscles. Draw your tailbone downward to take the curve
out of your lumbar spine and protect against injury. Draw your shoulders up and onto
your back, chin tucked in. Engage the arms in a moving flow.
Exhale fully, inhale as you float your arms out and up overhead, bring your hands
together in the gracefully Angeli Mudra, slowly lower your arms to your sides or hands
to your heart. To intensify the pose, lift one foot, slowly wrapping it around the lower
standing leg and holding. Hold the asana while being mindful to continue breathing
fully.
HEALTH BENEFITS
UTKATASANA challenges practitioners to trust in themselves, their strengths, and their
ability to focus on the alignments, balance, and breathwork that come into play in
standing poses. Utkatasana builds muscle, confidence, courage and strength.
This pose is quite warming, and focuses on strength in the abdominal and thigh
muscles, and the mind. It also engages the muscles of the arms and legs while
stimulating both the diaphragm and the heart for improved circulation of blood and
nutrients throughout the body.

3. REFERENCES & RESOURCES
http://www.yogajournal.com/pose/chair-pose/
http://www.yogajournal.com/category/poses/types/strength/
http://yogaflavoredlife.com Asana Paintbrush Artwork by Charlotte Bradley