Also known as chair posture
Steps:
- Start in Samathiti (equal standing posture).
- Inhale and raise your arms up, perpendicular to the floor, plams touching, looking towards the thumbs. The middle finder should be stretching up towards the ceiling/sky.
- Exhale and bend your knees (as if you were going to sit in a chair), trying to bring the thighs almost parallel to the floor pressing down into the heels.
- Keep the arch in the back reaching up with your hands
- Stay for 30 seconds to a minute.
- To come out of this pose inhale and straighten your knees, keeping the hands together fingers pointing upwards.
- Exhale and release your arms to your sides into Samathiti (equal standing posture).
Modifications:
- You can increase the strength of your thighs by squeezing a block or thick book between them during the pose.
- keep the hands shoulder width apart
- If it is too difficult to hold the posture, make it dynamic (inhale hands up, exhale bend knees, inhale straighten, exhale hands down and repeat 20 times)
Benefits:
- Strengthens the ankles, thighs, calves, and spine
- Stretches shoulders and chest
- Stimulates the abdominal organs, diaphragm, and heart
- Reduces flat feet by lifting through the arches
Contraindications:
- Headache
- Insomnia
- Low blood pressure
