Chair pose

Chair pose (Utkatasana)

＜posture＞
Step your feet together, big toe touch, ankle slightly apart
(or step your feet hips width apart)
As you breathe out, bend your knee sitting down
Imagine that there is a chair behind you.
Your knees are above a few cm over your ankles
Draw your tale bone under, lift your belly

As you breathe in, reach your arms all the up
You can also send your gaze up and relax your shoulders
Hold here for about 5 breaths

★Benefits★
・Strengthens the feet, ankles, carlves, knees, buttocks and thighs
・Builds focus
・Develops willpower
・Reduces stress

日本語