Posture de la Chaise
Utkatasana
oot-kah-TAH-sah-nah
Une posture puissante qui genere de la chaleur et renforce les jambes tout en etirant les epaules.
Comment faire Posture de la Chaise
- Tenez-vous debout, pieds joints ou ecartes a la largeur des hanches
- Pliez les genoux comme si vous vous asseyiez sur une chaise invisible
- Gardez le poids dans vos talons
- Etendez les bras au-dessus de la tete le long de vos oreilles
- Gardez la colonne vertebrale longue et la poitrine soulevee
Benefits
- Strengthens the quadriceps, glutes, and ankle stabilizers
- Tones the core and lower back muscles
- Stretches the shoulders and chest
- Builds stamina and mental determination
- Stimulates the heart and diaphragm
Muscles Engaged
Modifications
- Place a block between the thighs and squeeze to engage the inner legs and protect the knees
- Keep arms at heart center or on hips if shoulders are tight or injured
- Practice with your back against a wall to support alignment and build leg strength safely
Cautions
- Avoid with acute knee injuries or chronic knee pain that worsens in flexion
- Use caution with low blood pressure as standing up quickly may cause dizziness
- Not recommended if you have insomnia, as it is an energizing pose
Respiration: Preparation Respiratoire Uddiyana · Respiration Ujjayi · Respiration →