YOGA INFORMATION ARTICLES

Yoga Exercise - Chair Pose I (Utkatasana I)

A strong, straight lower back is the foundation of every correct position and is consequently important in any Yoga pose. In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
	STEP 3: Bend your knees and move your upper body forward at 45 degrees. See to it that your lower back is straight. You can do this by letting your hand feel whether there is a "groove" in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the "groove" is there. Let the weight of the upper body sink into the pelvis, relax the calve muscles so that the weight of the body can be most efficiently directed into the ground. The chest bone is moved slightly towards the belly. The breathing is relaxed and goes through the belly or towards the chest bone. Build up the exercise quietly and remain focused on a correct position of the back, chest, and pelvis.

For a good position, it is essential that the lower back has a natural, slight degree of being sunken. Otherwise, the space disappears from the chest, the movement no longer falls back towards the pelvis and it becomes impossible to breathe through the belly correctly. This means that before you start building up strength in your lower back, it is important to place the lower back in the right way.

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POSES OVERVIEW

These are all the Yoga Poses covered in this section:

1:	Cat Pose
2:	Triangle Pose
3:	Revolved Triangle Pose
4:	Crescent Moon Pose
5:	Warrior Pose II
6:	Warrior Pose III
7:	Wide-legged Forward Bend
8:	Chair Pose I
9:	Chair Pose II
10:	Standing Forward Bend
11:	Downward Facing Dog Pose
12:	Revolved Side Angle Pose
13:	Hands to Feet Pose
14:	Standing Side Stretch Pose
15:	Spread Leg Forward Fold
16:	Tree Pose
17:	Sun Salutation Pose
18:	Spread Leg Forward Fold
19:	Hero Pose
20:	Lotus Pose
21:	Seated Forward Bend
22:	Child Pose
23:	Garland Pose
24:	Full Boat Pose
25:	Half Spinal Twist
26:	Sage Twist
27:	Leg Reclining Lunge
28:	Leg to Side Pose
29:	Leg Pulls
30:	Single Leg Raises
31:	Double Leg Raise
32:	Wind Relieving Pose
33:	Crane Pose
34:	Head Stand
35:	Shoulder Stand
36:	Plough Pose
37:	Hand Stand
38:	Bow Pose
39:	Wheel Pose
40:	Locust Pose
41:	Fish Pose
42:	Cobra Pose
43:	Dog Pose
44:	Bridge Pose
45:	Corpse Pose

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