Chair Pose with Forward Fold

Adhomukha Utkaṭāsana

Chair Pose with Forward Fold
CategoryStanding TypeStrength LevelIntermediate Hold25 sec MusclesLegs, Back BreathingEven breathing, no breath-holding

A variation of: Chair Pose

How to do it

  1. EnterFrom Chair Pose, lower your torso toward your thighs, keeping your knees bent. Reach your arms forward or alongside your body.
  2. HoldKeep your weight in your heels and your belly resting on your thighs. Lengthen your spine and relax your neck.
  3. ExitInhale and lift your torso back into Chair Pose.

Benefits

Strong legs plus a back stretch in the fold.

Cautions

  • Knee injuries

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

Similar poses

Pyramid Pose Pyramid Pose Intermediate Revolved Triangle Pose Revolved Triangle Pose Intermediate Side Lunge Side Lunge Intermediate Lizard Pose Lizard Pose Intermediate Revolved Chair Pose Revolved Chair Pose Intermediate Stupa Pose Stupa Pose Intermediate

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