Single Leg Chair Pose Variations They’ll Love & Hate! | Pose of the Week #78


This creates a little bit of a
challenge for the standing leg
because it wants to do this –and many of our
students will do that.
So this can train them to
press into those Lateral Lines
and then pull up their Deep Front
Line into the core of their body.
Hello it’s Denise and this
is Pose of the Week.
Today I want to go through some
variations of Utkatasana.
So Utkatasana Basic –
the way I teach it –
is with feet a comfortable
distance apart,
if they can be right
together that’s fine.
Always the heels a little bit widerso that we orient the
foot straight forward, if possible.
Oftentimes people want to do this.So I’m fairly strict about that –I would rather see feet apart
if you have that habit in your body.
But even though the feet
come right together,
I never put the knees together.Again this is so that I
can keep people learning
how to tap into their Lateral Lines –
(different video for that).
But today what I
want to focus on here
are different ways
of challenging the body.
So you might have
hands in Prayer Pose, say –
or you could have hands lifted –but you’re rooting down into one
foot and just lifting the other foot up.
So rather than just being there –
and I want you to actually see –
this creates a little bit of a
challenge for this standing leg
because it wants to do this.And many of our
students will do that.
So this can again train them to
press into those Lateral Lines
and then pull up their Deep Front
Line into the core of their body –
and then they can
take the hands for it.
So take a round of that on each side.And then we can go into
another variation of that posture.
So we can – once again –
begin in Utkatasana.
Everyone’s oriented
and balanced there.
And then they can pick up one foot.And so you can do
quite a few things here.
You can keep them
quite low in the posture –
pulling up from the inseams into
the belly and the pelvic floor –
and just holding a kind of
curved body position –
or you could have
people come straight up
and maybe they need
to hold the leg differently –
that doesn’t really matter.But again, we’re just
working on pulling up.
Pulling our energy up here.All right.So we can move up and
down from that position.
This can be a good challenge
for some of your students
that are a little bit more advanced.Moving up and down –a number of times.And then another variation,
one more I’ll show you –
which is kind of fun.Again, beginning in Utkatasana –doing the one foot lift,
catching the foot.
And we going to pull
everything very firmly in
and then stretch the foot forward.So once again you can
do this with a bent knee
or you can bring it
up to a standing pose
and then we’ll come
back and put the foot down.
And I always suggest people
put the foot down very gently,
like it’s a feather or
something like that.
So just some fun variations for a
really beneficial strengthening pose.
All right give it a try,
have some fun with it.
Your students will love and hate it.But they’ll appreciate
the variety for sure.
All right thanks so much
for joining me today!
Bye for now!