Caley Alyssa, Chair Pose Tutorial I UDAYA.com

Transcript

[Music] hey guys welcome today we're going to be working with chair posts utkatasana in sanskrit so i have my assistants here and i'm going to be walking you through a couple different tips and versions to take in your chair pose so first version would be to start with your feet hips distance so finrati will demonstrate that position and i'm going to have jen and ginger have their feet all the way touching balls of the big toes together heels separated just about a half an inch to an inch my meaning first separated the heels a little bit is because then this helps you to get your inner thigh rotation back and down and you'll see why that comes into play here in a moment so i'll have these ladies all go ahead and reach their arms up overhead and then sit back into their chair dropping your hips and lifting the chest so one thing that can happen in chair position is the lower back and sway so i'm gonna have jen demonstrate how to do it wrong stick your butt out sway your lower back yeah okay so she does it really right but i'm going to have force her to do it wrong so you can see the sway in the low back now i'm going to have her start to just lift her pubic bone up a little bit to engage her low belly notice how her lower back got really long and spacious and lengthened here that's what we want okay so see if you can find that spaciousness in the lower back and then i'm going to have finareti demonstrate here so her feet are hips distance because she may have a knee injury or something going on in her hips this is a really nice version to take if you do have that happening in your body now the inner thigh rotation yeah there we go so she just really spiraled her inner thighs back i'm going to imagine like i was going to tie a rope to her pubic bone right in between her legs and i was going to pull that rope all the way to the back of the mat so i'm pulling her inner thighs back yes and then as she does that she'll engage the low belly this helps to open your lower back to create stability all around your pelvic floor so now these ladies are working hard here in their chair i'm gonna have you guys imagine that i were to grab your rib cage and sort of pull your ribs up off of your hips yes so the sides of the torso are getting really long and spacious here okay so we've built our base now we can work on the upper body your outer arms are wrapping in so the triceps are engaged your inner arms are coming back now you're not crunching the shoulders up by the ears and you're not completely depressing them down the back you're finding a happy medium in between those two spaces right yeah very nice soften the front ribs in a little sip back into your heels so another pointer in this position is you want to be in the heels and not in the toes so sink the weight into the heels maybe even lift your toes up just to check and see how that feels for you good okay very nice set the toes down good and then inhale come all the way up to standing exhale hands to your heart center so there's a long chair hold for these guys um so your options again are to have your feet hips distance if you have any sort of a knee or hip or even a low back thing going on or your feet together once you get up there check that the weight is in your heels not in your toes find that inner thigh rotation and then grow from that space side bodies long front and back bodies long arms and chest are lifted okay nice job you guys we'll see you back here next time