Utkatasana, or chair pose, is rarely anyone’s favourite yoga pose, but it is an excellent way to build strength in your legs. If you’ve spent much time in this pose, you’ll understand why it’s also known as powerful pose. This version adds a twist as a way to stretch and work the muscles in your shoulders and upper back.
- Start with your feet hip-width apart and parallel (toes straight ahead).
- With your hands on your hips, bend your knees and sit your hips back as if you were about to sit in a chair.
- Keep your chest lifted and maintain a neutral spine with a slight arch in your lower back.
- To add the twist, bring your palms together in front of your chest. Then lift your chest slightly as you turn to your left and bring your right elbow on top of your left knee.
- Press down with your top hand and move your shoulders away from your ears – stretching your spine.
- Make sure your knees stay even – often one knees move back or forward of the other one.
- Take a few breaths, unwind your twist and switch to the other side.
- Take down dog or a forward fold afterwards to stretch the back of your things (hamstrings), which will allow the front of your thighs (quadriceps) to rest.
- Then repeat!
Chair pose with a twist
