Yoga Pose Of The Week: Utkatasana (Chair Pose)

Utkatasana (Chair Pose) is a standing and balancing pose that helps improve your overall body strength. Not only does it help strengthen and tone the legs and align the skeletal system but it also helps improve flexibility in the ankles and toes.

1. Starting in a standing position with your feet inner-hip distance apart and your toes facing forward.
2. Reach your arms over your head with palms facing each other.
3. Bend your knees and reach your buttocks back as if you were about to sit on a chair and most of your weight is on our heels.
4. Keeping your knees over your feet lean your upper body forward slightly.
5. Drawing your shoulder blades down so your shoulders are away from your ears lengthen through your tailbone keeping your back long.
6. Keeping your bandhas engaged, gaze forward and hold for a few breaths.

For a slightly advanced variation 

• From your standing position bring your heels up and extend your arms forward so they are parallel with the floor.
• With your knees bent and your fingers together and facing downwards your ribcage lifted and bandhas engaged, tuck the chin in gently and gaze forward.