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strike a pose

utkatasana

[OOT-kah-TAHS-anna] 

chair pose; fierce pose

  • grounding
  • strengthens the muscles in thighs & feet
  • increases ankle mobility
  • tones core muscles 
PREP POSES: 
COUNTER POSES:
MODIFICATIONS:
  • Tightness in ankles? Place a rolled up mat or towel under heels to help reduce ankle dorsiflexion. Spread toes wide to provide a larger base for support.
  • Knee pain? Use a wall to provide stability & to help limit knee flexion. Stand with back against wall, feet hip-width distance apart. Bend knees, hinge at hips & place butt on the wall. or use block in between inner thighs
  • Shoulder pain? Instead of reaching arms up, keep palms together at heart’s center. Press hands firmly together to open through the chest and back.
PROCEED WITH CAUTION: 
  • Be mindful of body alignment.
  • Ground toes for increased sensory feedback (proprioception) for body awareness.
  • Avoid rounding back. Hinge at hips, keep chest open and spinal muscles engaged.

PRACTICE CHILLASANA VIDEO LINK: 

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