Postura da Cadeira

Utkatasana

oot-kah-TAH-sah-nah

Uma postura poderosa que gera calor e forca nas pernas enquanto alonga os ombros.

Como fazer Postura da Cadeira

1. Fique em pe com os pes juntos ou na largura dos quadris
2. Flexione os joelhos como se fosse sentar em uma cadeira invisivel
3. Mantenha o peso nos calcanhares
4. Estenda os bracos acima da cabeca ao lado das orelhas
5. Mantenha a coluna longa e o peito elevado

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

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