Root, Balance, Breathe, The Patch Yoga, Health & Wellness Corner

Greetings from Roots! This week, we're going to discuss Utkatasana, or chair pose. One of yoga's most common poses, (utkata means fierce and asana means pose), chair pose is exactly what it sounds like, that is, the position that we use to sit down into a chair. This is a great pose to incorporate into your yoga practice during ski season, as it keeps those hamstrings and quadriceps in tip top shape and it mimics the form our bodies take while taking to the mountains and tackling rough ski touraine.

To begin, stand tall with hands at sides of body and feet together.* Heels and toes are touching, slight bend in the legs. On an inhale, raise your arms over your head while envisioning igniting through your heart center. With your arms raised, biceps alongside your ears, exhale and scoop under your tailbone. Draw your navel toward your spine. With a straight back, sink down with a deep bend in your knees as if you're sitting in a chair. Be sure you're leaning back on your heels. Test this by wiggling your toes. If you can't wiggle them, lean into your heels a bit more to protect from knee strain. It's okay if your knees go beyond your toes, but you do want to squat down enough so that your thighs are parallel with the floor. You also want space between your shoulders and neck, so don't scrunch your shoulders. Hold this position for five to 10 breaths. When finished, bring your hands to a prayer position at your heart center. Straighten and bend into a forward fold (see last week's blog on Uttanasana). If you're up for a second round, inhale, scoop under your tailbone, and take the pose again. If you're a beginner, inhale raising from the forward fold, vertebrae by vertebrae.

Modifications:

• A variation is to begin by squatting down, hands in front of you
  on floor, thighs pushing together. Lift your hands off the floor and lean back
  on your heels so that you're parallel to the floor. Stomach is pulled in and
  tailbone is tucked. Lift your arms, biceps along ears.
• If you find your neck, shoulders, or upper back is tense with your
  arms raised, keep your arms lowered by your sides
• Beginner's can practice near a wall; standing with your back a few
  inches from the wall, when you come into chair, your tailbone will touch the
  wall for support.

Don't:

• Banana back.
• Puff your stomach out.
• Tense your shoulders, check to make sure your shoulders aren't up by your ears.

Benefits of Chair Pose:

• Tones leg muscles.
• Strengthens hip flexors, ankles, calves, and back.
• Stretches chest and shoulders.
• Reduces symptoms of flat feet.
• Stimulates the heart, diaphragm, and abdominal organs.

*Standing tall with hands by side and feet together is also referred to as tadasana, or mountain pose.

Join us next week as we discuss the benefits of progressive muscle relaxation (PMR), a great relaxation method you can do anywhere; waiting for kids in your car, outdoors, even sitting at your desk!