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: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
	STEP 3: Exhale and 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 I
6:	Warrior Pose II
7:	Warrior Pose III
8:	Wide-legged Forward Bend
9:	Chair Pose I
10:	Chair Pose II
11:	Standing Forward Bend
12:	Downward Facing Dog Pose
13:	Revolved Side Angle Pose
14:	Hands to Feet Pose
15:	Standing Side Stretch Pose
16:	Spread Leg Forward Fold
17:	Tree Pose
18:	Half Moon Pose
19	Sun Salutation Pose
20:	Spread Leg Forward Fold
21:	Hero Pose
22:	Lotus Pose
23:	Seated Forward Bend
24:	Child Pose
25:	Garland Pose
26:	Full Boat Pose
27:	Half Spinal Twist
28:	Sage Twist
29:	Leg Reclining Lunge
30:	Leg to Side Pose
31:	Leg Pulls
32:	Single Leg Raises
33:	Double Leg Raise
34:	Wind Relieving Pose
35:	Crane Pose
36:	Head Stand
37:	Shoulder Stand
38:	Plough Pose
39:	Hand Stand
40:	Bow Pose
41:	Wheel Pose
42:	Locust Pose
43:	Fish Pose
44:	Cobra Pose
45:	Dog Pose
46:	Bridge Pose
47:	Corpse Pose

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