Chair Pose - Utkatasana

Chair Pose is a form of a squat, that increases the strength in the feet, calves, quads and low back and with arms raised will strengthen the shoulders and neck as well.  

Chair Pose - Utkatasana

1. Bend your knees as if you're sitting back in a chair.  Send your sits bones back as if reaching for that chair.  Keep your knees from bending past the toes.
2. Keep your spine long and straight.  *If this is too much for you, sit back on the edge of a chair, or rest your hands on the back of a counter or chair.
3. Raise your arms, with palms facing each other, reaching your fingertips, to prevent bent elbows.  Keep your biceps in line with your ears and in a diagonal line with your hips & shoulders.
4. Ground down into your heels and grip with your toes.
5. Do not shrug the shoulders but keep plenty of space between ears and biceps, creating a square with your shoulders.

***An advanced variation of Chair Pose is seen below by drawing your chest closer to your thighs and knees, with arms reaching straight out in front of you. Keep the core engaged and sits bones reaching backward.