#chairpose
Utkatasana (utka=powerful)
• INHALE hands up, look up to the thumbs.
• EXHALE forward bend, gaze at the tip of the nose.
• INHALE head up, straighten the spine, gaze to the 3rd eye.
• EXHALE bend knees jump back to chaturanga.
• INHALE to upward dog, look at the sky, lift chest.
• EXHALE back to downward dog.
• INHALE head up, bend knees, jump or step forward. Feet together. Straighten or lift the upper body. Palms together. Arms as straight as possible. Deepen with each breath.
• LOOK at the thumbs.
• HOLD for 5-8 breaths.
• EXHALE come up and bend forward. Arms to sides.
• INHALE head up, straighten the spine, gaze to the 3rd eye.
• EXHALE bend knees jump back to chaturanga.
• INHALE to upward dog, look at the sky, lift chest.
• EXHALE back to downward dog.