Yoga_Journal_USA_Your_6Week_2017

PHOTOS: DEBRA M

CCLINTON; MODEL: DARRYL D

EWALD; STYLIST: LYN HEINEKEN; GROOMING: CHRIS M

CDONALD

1

1 UTKATASANA

(CHAIR POSE), VARIATION

In this version of Utkatasana,

you’ll be using the wall to steady

you and help take some of the

weight off the knees, hips, back,

and even arms.

As you sit in Utkatasana against

the wall, you can safely begin to

develop the key actions of the

pose: Press your feet into the

ground and lengthen your spine

by lifting through the top of

your head. Let your shoulder

blades provide counterbalance.

When you’re ready to come up,

slowly release your knees, drop

the buttocks to the earth, and

come up.

your heels 12 to 18 inches from the wall.

Keep your knees slightly bent and rest

your hands on the tops of your thighs.

Extend up through the top of your head

as you let the back of your head, your

shoulder blades, and the back of your

pelvis rest against the wall.

Exhale, slowly bend your knees, and

release your buttocks toward the earth.

Extend your spine and lift your chest as

you slightly slant your torso forward,

hinging from the hips with the back of

the pelvis supported by the wall. Stay

relaxed and lifted, and continue to

breathe slowly and deeply through your

descent. When you reach a place where

you feel challenged, stop and hold the

pose for a few breaths. Do not lower

your hips below your knees; do not let

your bent knees extend past your toes.

To come out of the pose, press your feet

into the earth as you straighten your

legs and inhale.

DON’T bend your elbows.

DON’T let the knees bow

in or out.

DO keep your legs and

feet parallel.

IGNITE A FIRE

Next, stand with your feet hip-width

apart. Inhale, and bring your arms

out in front of you at shoulder height,

palms facing down (figure 2); pause

here if needed. To perform the full

pose, stand with your feet hip-width

apart and bring your arms up over-

head as you inhale, palms facing each

other. Relax your shoulders down

away from your ears and gaze softly

toward the horizon. Exhale and bend

your knees slowly, maintaining a

balanced pelvis as you angle slightly

forward. You may begin to feel a fiery

heat in your belly and a sense of light-

ness in your head. Don’t worry if the

posture feels awkward at first—in

fact, one translation of the Sanskrit

name is Awkward Pose.

Carol Krucoff is a yoga teacher in

Chapel Hill, North Carolina.

64 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH