Chair / Utkatasana
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Utkata="difficult." This is a stepwise progressive pose.


Start with legs well apart and arms straight out in front of you.

Squat down slowly, pausing with thighs at a 135º angle to the floor.

Continue the squat, pausing with thighs parallel to the floor. Then continue to full squat.

Variation 1

Bend forward and plant your palms on the floor.

Variation 2

Bend forward, reach back around your legs, wrap your arms around legs and torso, and join hands.

Variation 3

Bend far forward, ground your crown, raise your heels, reach back between your legs and ground your palms.

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