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poses: Beginner

Chair

(Utkatasana)

Benefits:
Physical: Strengthens butt, thighs, and back; develops arch in upper back
Emotional: Grounding, strength, confidence
Rx for: Timidity

1. Stand in Mountain pose: Arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them above your head and stretching your fingertips toward the sky.
2. Accentuate the lift in your arms and chest so your upper spine is in a slight backbend. Tuck your pelvis. Shoot for 10 breaths. Feel that butt-burn?

Hint: Lift your toes up off the floor, squat deeper, and press the heels into the floor to get greater benefits from the pose.

Comments

juan
29 Nov 2008, 16:26

i am a runner and love streching

Ashima Puri
20 Nov 2008, 05:30

Well, mostly its the "Om" which is recited before and after doing the asanas (poses). The recitation of "Om" is also done with the Pranayama. And "Om" is termed as the "mool mantra" that is the root of all mantras.

Dilnavaz
16 Jul 2008, 21:59

Thx Mahalaksmi, that's interesting.

daniela
16 Jul 2008, 14:45

THAT POSITIVE SENTENCE ITS CALLED SANKALPA.
ITS AN SIMPLE ,POSITIVE SENTENCE I8N THE PRESENT, THAT CONTAIN YOUR OBJETIVE LIKE IF IT WAS JUST REALIZED. FOR EXAMPLE IF YOU PRACTICE BECAUSE YOU WANT HEALTH,
YOU REPEAT " IM HEALTHY"
SORRY ABOUT MY ENGLISH
LOVE MAHALAKSMI

Dilnavaz
11 Jun 2008, 01:02

Hector, is this word ' mantra' said when doing yoga to allow you concentrate when do the various poses. Mikalia, have you found yoga effective, if so, since how long have you been doing yoga.

Hector
27 Feb 2008, 22:40

It's called a mantra

mikaila
23 Jan 2008, 15:01

whats the thing called that you are supposed to say when you are doing yoga?

it's like a positvie and uplifting sentence you say to yourself..what's that called?!?

can anyone help me!!???