Chair / Utkatasana
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Utkata="difficult." This is a stepwise progressive pose.
Progression
Start with legs well apart and arms straight out in front of you.
Squat down slowly, pausing with thighs at a 135º angle to the floor.
Continue the squat, pausing with thighs parallel to the floor. Then continue to full squat.
Variation 1
Bend forward and plant your palms on the floor.
Variation 2
Bend forward, reach back around your legs, wrap your arms around legs and torso, and join hands.
Variation 3
Bend far forward, ground your crown, raise your heels, reach back between your legs and ground your palms.
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