Arms long, biceps by the earsHips on the front of the chairGaze ahead, chin levelFeet press downChair Pose Seated on a Chair
Utkaṭāsana (chair)
Read what the gnome says
Chair Pose, seated on a chair! Sit at the edge of a chair, feet flat, arms reaching up. Lean the torso slightly forward with a long spine. Press the feet down, engage the core. Breathe. Comfy, seated gnome chair.
Works on Quadriceps · Glutes · Core
How to do it
- Sit near the front of a chair with the feet flat and hip-width apart.
- Lengthen the spine and lift the arms overhead, palms facing.
- Press the feet down, keep the ribs knit and hold.
Common mistakes
- Don’t slump into the back of the chair.
- Don’t arch the lower back.
- Don’t shrug the shoulders.
Benefits
- Stretches the hips, back and legs gently.
- Improves sitting posture.
- Calm and easy to hold.
Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.
Not medical advice. Ease off if anything feels sharp or wrong.
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