Chair Pose • Utkatasana
STEP 1 - Begin in mountain pose, with your feet together, big toes touching. Beginners may have their feet hip width apart. Inhale and raise your arms alongside your ears. Exhale and bend your knees, bringing your thighs as parallel to the floor as is comfortable. Avoid clenching your toes. Ground down into the four corners of your feet. Your knees will move forward over your toes and your torso will remain upright.
Shoulders, Hips, Upper Back, Ankles, Thighs, Calves
Strengthens shoulders, gluteals, legs and ankles. Stretches the achilles tendons and shins and is known to be therapeutic for flat feet. Holding for several breaths increases the heart rate. Stimulates digestive organs and heart.
Arm variation can be hands in prayer position in front of your heart.