Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga Positions - Utkatasana
Translation: Awkward pose known also as the Chair Pose
From a standing position, with the legs together or hip width apart, slowly
bend the knees.
Stretch the arms up over the top of the head. Clasp the hands together
or keep them shoulder width apart.
This is a good yoga posture to strengthen the quadriceps and knees.
If you have a knee problem be careful. Don't bend the knees beyond the
point of mild discomfort.
This is an excellent yoga posture to do in the Sun Salutations especially
if you have low back problems. Entering a mild Chair Pose (Less than the
on the way up and the way down will greatly relieve pressure and tension around
that area. It may mean the difference between your lower back feeling good
or the lower back being aggravated.
Try placing something under the knee or above it on the leg that is on the
mat if your knee is injured or uncomfortable. Hyper extend the knee that
is bent in front of you. Relax forward and the knee is stretched, the posture
may be more comfortable.
It is hard to stabilize the muscles on the inside and outside of the knees.
If you prefer add some distance between the feet. It is easier to evenly distribute
the weight over the feet when this is done. The feet can be taken as wide
as hip width apart.
This pose increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back
are exercised and strengthened. The erector muscles contract isometricly to keep the normal
curvature of the spine.
The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus,
extensor digitorum longus, and peroneous tertius. This group of muscle primarily
extends the toes and dorsiflexes the ankle and are used for balance and stability.