Ardha Utkatanasana

Easy

Information Chart

Translation	Chair Pose
Position	Standing
Direction	Forward Bend
Style	Symmetrical
Benefits	Primary: Stretch the muscles of the back and spine Secondary: stretch the hamstrings and the back of the body
Difficulty	Easy

Vinyasa Krama

Start in a standing position with your feet firmly on the ground. Take a deep breath and raise your hands up and over your head. On exhale, bend yout knees and act like you are sitting back into a chair. Inhale to return to center by bringing your hands to heart center and standing up to neutral position. Repeat for 5-8 breaths.

Preparation

Chakravakasana, Down Dog, Bird Dog, Vajarasana, Standing Forward Bend

Counterposes

Uttanasana, Downdog, Childs Pose, Apanasana, Shavasana

Contraindications

Avoid is you have acute hip problems, shoulders or knee issues, not good for uncontrolled high BP

Variations

Arms at lower back or sides, place a block between the knees to make it harder, Add a twist after sitting into chair pose, cross one leg over another.