Chair Flow

Utkaṭāsana — dynamic

Chair Flow
CategoryWarm-Up TypeStrength LevelBeginner Hold50 sec MusclesLegs, Core, Back BreathingInhale to stand, exhale to sit

How to do it

  1. EnterStanding, reach your arms up. Exhale, bend your knees and send your hips back and down, as if sitting into a chair.
  2. HoldInhale, straighten your legs and reach your arms up. Exhale, sink back into the chair. Weight in your heels, knees behind your toes, spine long. Keep an even pace, without jerking.
  3. ExitInhale, straighten up and lower your arms.

Benefits

Warms up the thighs and glutes and engages the core.

Cautions

  • Knee injuries
  • Flare-up of lower back problems

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Standing Forward Fold Standing Forward Fold Beginner

Where it appears

  • Flow with the Breath 12 min · Beginner · voice-guided in the app subscription
  • First Balances 15 min · Intermediate · voice-guided in the app subscription
  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription

Similar poses

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