| Lotus Lessons: Chair |
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| by Diet Detective Editorial Staff | |
| Wednesday, 28 June 2006 | |
 This awkward but effective pose will strengthen your calves, quadriceps, abs and back and improve your balance.Now that you understand working from your center, you can try this challenging, and rather awkward, pose (some actually call this "awkward pose" or utkatasana). I call it Chair Pose, or Awkward Chair, because it is balancing on two feet that strengthens the calves, quadriceps, abs and back. Remember, there are various styles, so this one, from Urban Yoga, may or may not look familiar. Stand tall with your feet hip-distance apart and parallel. Keep your toes pointing forward. Focusing straight ahead, let your arms rise in front of you to shoulder level. Keep the elbows straight with long fingers, palms down. Always breathing, roll your shoulders back (retract), which opens the chest. Keep your abs gently pulled in as you bend your knees, as well as your waist, moving into a semi-squat. Your hips will shift back a bit. Take a few slow, deep (ujjayi) breaths. Feeling grounded, centered and lifted all at once. After a few breaths, carefully lift the heels off the ground. Stay focused in order to balance. Keep breathing. Next, keep the heels lifted, and continue squatting. As the hips lower, bring the knees together. The lower you go the more the knees must shift downward, remaining lower than hip level. Balance here for a few breaths. When you're ready to rise, let the body unfold slowly, staying focused, breathing. Relax. Shake out. It takes practice, but in a short time your balance will improve as the muscles and joints become better conditioned. In fact, you may never need a real chair again! Noll Daniel is a registered yoga instructor and has been teaching in New York City since 1987. He is also the founder of Urban Yoga Workout. You can visit his web site at www.nolldaniel.com. Bookmark:            Trackback(0)
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| Last Updated ( Thursday, 29 June 2006 ) |
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