Saturday, May 29, 2010

Run for this Yoga Pose

Many of you know that I recently started back running. Now, I am aiming for a 12 min mile by the end of the summer, but right now, I run a.....ummm....let's just say its slow. I mean the turtle on the sidewalk is out doing me at this point. Nonetheless, I decided to take my time and utilize my yoga expertise to help me with my running. Many of my students are also running so, I figured we are all in need of some runner's support.

Chair Pose (Utkatasana// (OOT-kah-TAHS-anna)
Those of you who attend my classes have noticed we have been doing quite a few Chair poses lately. The reason is simple, this is an awesome pose. Besides that Chair pose removes stiffness in the shoulders and while strengthening and toning the legs. Chair pose corrects weaknesses in the ankles. The diaphragm gives the heart a gentle massage in this pose. Your lower back and abdominal muscles can be toned as well.

Instruction for getting in and out of Chair Pose
1. Starting in Mountain Pose (Tadasana)
2. Inhale the hands up over the head bringing them in line with the side body.
3. Keep the head and chest lifted as you exhale and sit down in an imaginary chair.
4. Try not to lean forward keep the back lifted and straight as possible.
5. Stay in the pose as long as possible. It's recommended for 30 seconds to a minute.
6. Coming out inhale to straighten the legs, bringing your hands back down to the heart.
7. Standing tall in Mountain Pose.

Keep in mind you are sitting as low as possible while keeping the back as straight as possible. The object is to get your thighs parallel to the floor. You resist the pull of gravity with the upper body. The tailbone is tucked underneath you. Resist the urge to lift the tailbone. Remember to keep your toes light.


1 comment:

  1. Wonderful! I'm doing my first 5K this Saturday with the #RaceRelax team and a 12-minute mile is the stuff of dreams for me. But I do bask in delight as I increase my stamina and get a bit of jogging in amidst my walk. I'll being trying out utkatasana over the next few days -- thanks for the information!