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CHAIR UTKATASANA POSE

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• Stand erect with your feet slightly apart.

• Stretch your hands to the front with palms facing downwards. Do not bend your elbows.

• Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.

• Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.

• Ensure that you keep your hands parallel to the ground.

• With awareness, sit straight and lengthen your spine. Relax.

• Keep breathing and flip through the pages of the newspaper, enjoying national and international news.

• Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.

• Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

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Benefits:

• Exercises the spine, hips and chest muscles

• Helps strengthen the lower back and torso

• Tones the thigh, ankle, leg and knee muscles

• Balances the body and brings determination in the mind

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