00:00Welcome back to the mobile physio channel.
00:03Your go-to channel for tips on staying mobile, powerful, and flexible.
00:08In today's video, we'll be learning how to practice Utkatasana, also known as chair pose,
00:13a powerful yoga posture to build strength in your legs, core, and improve posture.
00:18Utkatasana, or chair pose, is an essential yoga asana that activates your entire body.
00:25It's excellent for toning the legs, strengthening the core, and enhancing balance and focus.
00:30Before we dive into the pose, remember to listen to your body and only go as deep as feels comfortable for you.
00:36Let's get started.
00:38Step 1. Begin by standing tall in mountain pose, feet parallel, grounded evenly on all four corners.
00:45Engage your thighs and slightly tuck your tailbone.
00:48Step 2. Inhale deeply, and as you exhale, bend your knees as if you're about to sit in an imaginary chair.
00:55Your knees should be above the ankles, not crossing over your toes.
00:59Step 3. As you lower your hips, raise your arms overhead with your palms facing each other or together.
01:05Keep your shoulders relaxed and avoid overarching the lower back.
01:09Step 4. Hold the pose for a few breaths, sinking deeper with each exhale.
01:15Engage your core, keep your back long, and gaze forward.
01:19If you feel comfortable, try holding for 30 seconds to 1 minute.
01:23Common Mistakes and Modifications
01:25A common mistake is allowing the knees to collapse inward or letting the lower back arch too much.
01:31Keep your knees aligned with your toes and maintain a neutral spine.
01:34If this is challenging, modify by not bending as deeply or keeping your hands at your hips instead of overhead.
01:42Benefits of Utkatasana
01:44Practicing Utkatasana regularly strengthens your legs, glutes, and core.
01:49It also improves balance and endurance, making it a fantastic addition to your daily routine.
01:54That's it for today.
01:56Utkatasana is a powerful pose, and with practice, you'll feel the benefits in your strength and stability.
02:03Don't forget to like this video if you found it helpful,
02:06and subscribe to Mobile Physio for more tips on staying mobile, powerful, and flexible.
02:11Thank you for watching, and I'll see you in the next video.
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